Stretches for the upper back that you can do anywhere Back pain is most commonly associated with low back discomfort. Upper back pain can also be painful and persistent. Upper back pain is often caused by tightness in the muscles, particularly the larger muscles such as the latissimus and trapezius. But also the smaller muscles such as the infraspinatus or multifidi, which connect the spine and shoulders. Stress, poor posture, or even sleeping incorrectly can cause this. Stretching the upper back can relieve tension and prevent pain. Breathe in and out slowly three times for each stretch. You can do them every day or choose your favorites and rotate them. I recommend doing them in the morning, or during a 5-minute stretch period during the day. Downward facing dog Start in the plank position, with your shoulders above your wrists. Pull your navel in towards your spine, and raise your butt toward the ceiling. Your heels should be pointing down towards the ground. It’s okay if your heels are not on the ground. To stretch your legs and underarms, press down with your toes and fingers. Bend your knees, first one and then the opposite knee. Hold the stretch for three breaths. Modified downward facing dog Place your palms flat against the wall. Your feet should be pushed away from the wall. Bend your knees slightly. Keep your palms and your back in line so that your upper body is in a straight line. Engage your core to keep the spine straight. Hold for three slow breaths. Child’s Pose Kneel on the floor with your shins, and the tops of your legs on the ground. Bend your hips and move your hands forward while moving your butts back. Your hands should be pushed out in front until your stomach rests on your thighs, and your arms are straight out infront of you with your palms on the ground. Hold for three deep breaths. Cat-cow Start on all fours, with your hands and knees under your shoulders. As you lift your head toward the ceiling, breathe in. As you inhale, arch your back and move your stomach towards the ground. Exhale as you pull your chin up to your chest, and your abs inward so that your back is curved upwards. Continue to alternate back and forth for 10 times. Thread the needle Start in tabletop pose with your hands directly below your shoulders, and your knees directly below your hips. Lift your right arm and thread it under your left arm. Rest your head gently on the ground while looking at your hand. Hold for three breaths, then switch sides. Cross body shoulder stretch Standing up, extend your left hand across your chest to the right. To achieve a deeper stretch, use your right hand to pull your left arm closer to you. Hold for three breaths. Repeat the same motion on the other side. Stretch from chin to chest Place your hands behind you head and gently press forward and down until your chin reaches your chest. Feel a stretch behind the upper back and neck. Hold for 2-4 breathes, then release. Standing side reach Lift your right arm straight into the air while standing with your feet together. Keep your left hand at your side or your hip. Bend your waist to the left, so that your right side feels stretched. Repeat the exercise on the opposite side. Standing forward fold Stand straight up with your feet together. Bring your chest to your knees by bringing your hips forward. Reach your fingertips towards your toes. (Or your knees or your shins depending on your flexibility). Hold for at least ten seconds. Cobra Pain in the upper back can also be caused by weak muscles. Cobra is a combination of strength and stretch, which is why we included it. Place your hands beside your chest, and then push an imaginary marble with your nose forward to lift your head, neck, and chest. Your elbows should be pushed inwards by your hands as you press down. Pull your navel towards your spine and push your thighs into the ground. Bring your shoulders back and raise your chin. Take a deep breathe in and then rest.

When it comes to back pain, discomfort in the low back tends to be the most common complaint. But upper back pain can be just as uncomfortable and persistent.

Upper back pain can be a result of tightness, especially in the larger muscles, like the latissimus dorsi and trapezius, but also in the smaller muscles like the infraspinatus and the multifidi that connect to the shoulders and spine. This can be caused by stress, poor posture or even sleeping wrong.

The right upper back stretches can help relieve tension in all of these areas and prevent pain from creeping up.

When performing each stretch, breathe in and out slowly for three breaths. You can perform them once daily or pick your favorites and rotate through them a few times a day. (I recommend doing them first thing in the morning or taking a 5-minute stretch break during the work day to do a few.)

Downward facing dog

Start in a plank position with your shoulders over your wrists. Pull your naval in toward your spine and reach your butt up toward the ceiling. Form a “V” with your body with your heels reaching down toward the ground. (It’s OK if they are off of the ground.) Press down through your toes and your fingers to stretch the legs and the underarms. Bend one knee and then the other knee. Hold the stretch for 3 breaths.

Modified downward facing dog

Place your palms flat on the wall in front of you. Back your feet away from the wall and bend slightly at the knees. Keep your back in line with your palms so that your upper body forms a straight line. Engage the core to keep your spine straight. Hold for 3 slow breaths.

Child’s pose

Kneel down on the floor so that your shins and tops of your feet are on the ground. Bend at your hips, moving your hands forward and your butt back. Inch your hands out in front of you until your stomach is resting on your thighs and your arms are stretched straight out in front of you, palms on the floor. Hold for 3 deep breaths.

Cat-cow

Start on all fours with your hands below your shoulders and knees below your hips. Breathe in while lifting your head up toward the ceiling. Arch your back as you breathe in, moving your stomach toward the ground. Exhale while pulling your chin to your chest and pulling your abs in so that you arch your back toward the ceiling. Continue alternating back and forth 10 times.

Thread the needle

Start in tabletop position with hands directly below your shoulders and knees below your hips. Lift your right hand up off the ground, following it with your gaze, as you thread it beneath your left arm. Gently rest your head on the ground, looking toward your hand. Hold for 3 breaths and then switch sides.

Cross body shoulder stretch

In a standing position, extend your left arm across your chest toward the right side of the room. Use your right arm to draw your left arm closer to your body for a deeper stretch. Hold for 3 breaths. Repeat on the other arm.

Chin to chest stretch

Place your hands behind your head and gently press your head forward and down so that your chin reaches toward your chest. Feel a stretch behind your upper back and neck. Hold for 2-4 breaths and then release. 

Standing side reach

Standing with your feet together, lift your right arm straight up into the air. Keep your left arm at your side or on your hip. Bend at the waist toward your left so that you feel a stretch in the right side of your waist. Return to the starting position and repeat on the other side. 

Standing forward fold

Stand up straight with your feet together. Hinge forward at the hips and bring your chest toward your knees. Reach your fingertips toward your toes (or your knees or shins, depending on your flexibility). Hold for at least 10 seconds.

Cobra

While this is more of a strengthening exercise than a stretch, pain in upper back can come from weak muscles as well. So cobra is part stretch, part strength, and that’s why we’ve included it here. To start, place your hands alongside your chest and push an imaginary marble forward with your nose to lift up your head, neck and chest. Press down firmly through your hands and hug your elbows in toward your sides. Pull your navel in toward your spine and press your thighs down into the ground. Bring the shoulders back and lift the chin up. Take a deep breath in, and then rest.