While it's not as common as lower back pain, upper back pain can also result in a host of painful, annoying symptoms. According to Todd Albert, MD in an article for Spine Universe, stiffness, muscle spasms and pain are frequently associated with upper back pain. Luckily, certain stretches may help to alleviate some of your symptoms. Consult your healthcare provider before starting a stretching regimen to make sure it is safe for your condition.
Shoulder Squeeze
The shoulder squeeze is a beneficial stretch for alleviating upper back pain. This stretch is simple to perform and can be used any time you experience strain, tightness and tension in your upper back. Sit in a comfortable chair or stand with your arms loosely by your sides. Inhale and squeeze your shoulder blades together, holding the position for a few seconds, then release. Repeat this stretch several times.
Viniyoga Stretch
Viniyoga is a yoga method that provides beneficial results for people suffering from upper back pain, according to the American Viniyoga Institute. One helpful viniyoga stretch coordinates your movement with your breath. Sit on the edge of a chair and place your hands on your knees. Inhale and raise your right arm forward and up over your head, reaching back behind your ear if possible. Exhale and return to your starting position. Repeat this exercise on the opposite side.
Upper Back Stretch
The upper back stretch can help to loosen tight upper back muscles and stretch your chest and armpit areas. According to Dr. Albert, this stretch can help to relieve upper back stiffness and pain. Sit in a chair and interlace your fingers behind your head. Exhale and lean forward. Inhale and lean backwards, keeping your hands behind your head. If possible, look up towards the ceiling. Inhale and return to your starting position. Repeat this stretch several times daily, especially if you spend a lot of time sitting in front of your computer.
Door Frame Stretch
The door frame stretch can help you to recover from upper back pain, according to Tacoma Massage Therapy. It helps to stretch and lengthen your pectoral muscles. Stand in a door frame with your hands and forearms resting on the frame. Keeping your head straight, lean your body forward, feeling a stretch across the chest area. Hold the stretch for 15-30 seconds. You can perform different variations of the stretch by moving your hands and arms up or down on the door frame.
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