Hunching over a computer, straining to lift a heavy box off a shelf, twisting too far to catch or throw a ball, or even sleeping in an awkward position can result in a stiff, sore upper back. Stretching the muscles in your upper back may ease the tension and relieve pain. Proper posture and regular exercise to strengthen the back muscles can help prevent future pain. If your pain doesn't resolve in a few days, see your doctor.
Arm Extension
Put your hands behind your back and lace your fingers together. Extend your arms behind you and lift your clasped hands up, toward the ceiling, keeping your arms straight. You should feel a gentle stretch between your shoulder blades. Repeat one to two times. You may perform this stretch while standing or while seated in a chair.
Twist Stretch
Bend your right arm and lift your elbow to shoulder height, elbow pointing forward. Twist at the waist, turning to the left, keeping your elbow pointing forward. You should feel a stretch across your upper back, between your shoulder blades. Hold for 15 seconds, then face forward. Repeat the stretch with the left elbow pointing forward, twisting to the right. Do one or two repetitions on each side.
Reach for the Skies
Reach your arms over your head. Without moving the rest of your body, reach your arms up as high as possible. This movement stretches the muscles of the upper back on either side of your spinal cord. For a variation of this stretch, clasp your hands together and bend slightly from side to side while keeping your arms extended overhead. Repeat once or twice.
Cat Stretch
Sit in a chair, facing forward with feet flat on the floor. Or sit on the floor with your legs stretched out in front of you, knees slightly apart. Keep your arms relaxed as you slowly bend forward. Round your shoulders and try to touch your chest to your thighs. Feel the stretch all along your back. For more stretch, extend your arms straight out in front of you. Repeat one to two times.
Stretching Tips
You can do most of these stretches while standing or sitting. Move slowly and don't stretch to the point of pain. Hold each stretch for 15 to 30 seconds. Breathe deeply, inhaling as you begin the stretch, then releasing your breath slowly as you hold the position. Repeat the stretches several times during the day.
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