Top 5 Effective Exercises to Relieve Upper Back Pain
- Jonathan Chew
- Jan 9
- 3 min read
Upper back pain affects many people, often caused by poor posture, muscle strain, or long hours sitting at a desk. This discomfort can limit daily activities and reduce overall quality of life. Fortunately, specific exercises can help ease tension, strengthen muscles, and improve mobility in the upper back area. This post highlights five effective exercises designed to relieve upper back pain safely and efficiently.
1. Seated Thoracic Extension Stretch
This stretch targets the thoracic spine, the middle section of your upper back, which often becomes stiff from prolonged sitting.
Sit on a sturdy chair with your feet flat on the floor.
Place your hands behind your head, elbows wide.
Slowly arch your upper back over the chair’s backrest, lifting your chest upward.
Hold the stretch for 15 to 30 seconds.
Repeat 3 times.
This movement helps open the chest and counteracts the forward hunch many develop from desk work. It also promotes better spinal alignment.
2. Scapular Retraction
Strengthening the muscles between your shoulder blades improves posture and reduces strain on the upper back.
Stand or sit with your back straight.
Pull your shoulder blades together as if you are trying to hold a pencil between them.
Hold for 5 seconds, then relax.
Perform 10 to 15 repetitions.
You can add resistance bands for more challenge once comfortable. This exercise activates the rhomboid and middle trapezius muscles, key for upper back stability.
3. Cat-Cow Stretch
This gentle yoga-inspired movement increases flexibility in the spine and relieves tension.
Start on your hands and knees in a tabletop position.
Inhale as you arch your back, lifting your head and tailbone (Cow pose).
Exhale as you round your back, tucking your chin and pelvis (Cat pose).
Repeat this flow for 10 to 15 cycles.
The rhythmic motion mobilizes the entire spine, including the upper back, promoting circulation and reducing stiffness.
4. Wall Angels
Wall angels improve shoulder mobility and posture by engaging the upper back muscles.
Stand with your back against a wall, feet about 6 inches away.
Press your lower back, upper back, and head against the wall.
Raise your arms to form a 90-degree angle at the elbows, with the backs of your hands touching the wall.
Slowly slide your arms upward and then back down, like making a snow angel.
Perform 10 to 12 repetitions.
This exercise encourages proper scapular movement and helps correct rounded shoulders, a common cause of upper back pain.
5. Child’s Pose with Side Stretch
This stretch targets the muscles along the sides of your upper back and shoulders.
Kneel on the floor and sit back on your heels.
Extend your arms forward on the floor, lowering your chest toward the ground (Child’s Pose).
Walk your hands to the right side to feel a stretch along the left side of your upper back.
Hold for 20 seconds, then walk your hands to the left side.
Repeat 2 to 3 times on each side.
This position gently lengthens tight muscles and promotes relaxation in the upper back area.
When should you consider physiotherapy?
If you are experiencing persistent pain, stiffness, or limitations in daily movement, a timely physiotherapy assessment can help identify the underlying cause and prevent the condition from progressing. At Ease Physio & Rehab, we provide evidence-based physiotherapy care, including manual therapy, dry needling, and personalised rehabilitation exercises, with the aim of restoring function and improving long-term outcomes.
If you are looking for a reliable physiotherapist in Setapak, Kuala Lumpur, you may contact us via WhatsApp at 012-8850074 to arrange an appointment or enquire about our services.
