Upper back pain is more complex than lower back pain because it often involves the vertebral column of the neck and the muscles of the neck and shoulders. Upper back pain is commonly caused by poor posture, sitting for long durations, motor vehicle accidents and muscle strain. According to the Nicholas Institute of Sports Medicine and Athletic Trauma, exercises that strengthen and stretch the muscles and ligaments of the upper back, shoulders and neck help to realign the spine and head and reduce pain. Consult your doctor or physiotherapist before beginning an exercise program for back pain, and begin exercises slowly to prevent further injury.
Arm Stretch
An arm stretch is a simple yoga exercise that helps to strengthen the upper back, neck and shoulder muscles. Begin by sitting upright in a firm chair and clasp your knees with both hands. Then slowly bend forward toward your knees without curving your back, but dropping your head slightly toward your chest. Bend about halfway toward your knees and raise one arm so that it is extended above and behind you. Hold this position for 15 seconds, relax and repeat with each arm.
Cat Stretch
Dr. Ryan Weisgerber recommends the cat stretch to relieve muscle strain and tightness in the upper back, neck and shoulders. To perform this simple exercise, begin on all fours on a floor mat. Then lean back while keeping your hands and knees in place. Lower your head slightly to stretch your neck and keep your arms extended to stretch your shoulders. Hold this position for 15 to 20 seconds, return to the beginning position and repeat.
Towel Stretch
The towel stretch is recommended by physiotherapists at the Nicholas Institute of Sports Medicine and Athletic Trauma to improve the flexibility of the muscles and ligaments in the upper back and shoulders. Stand up straight and hold one end of a medium-sized towel in your right hand with the other end thrown over your right shoulder so that it is hanging behind you. Grab the other end of the towel by reaching behind you with your left hand and pull down on the towel so that you are stretching the right arm up. Hold this position for 15 to 20 seconds, relax and repeat on each side.
Wall Push-Ups
Wall push-ups are less strenuous than regular floor push-ups and help to alleviate upper back pain by increasing the strength of the upper back and shoulder muscles. Stand up straight about an arm's length in front of a wall. Place both palms flat on the wall so that your arms are extended straight in front of you. Then slowly lower your body toward the wall by bending your elbows, until your nose touches the wall. Remain in this position for about five seconds, push your body back by straightening your elbows, and repeat 15 to 20 times.
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