Upper back pain can be a common problem, often caused by poor posture, muscle tension, or lack of movement. Fortunately, with the right upper back pain physio exercises, you can alleviate discomfort, strengthen muscles, and improve overall mobility. In this article, we’ll explore some of the best exercises to help you relieve upper back pain and maintain better spinal health.
Why Do You Experience Upper Back Pain?
Before diving into exercises, it’s essential to understand the possible causes of upper back pain:
- Poor posture – Slouching or hunching over for long periods.
- Muscle strain – Overuse or tension in the upper back muscles.
- Sedentary lifestyle – Sitting for prolonged hours without movement.
- Injury – Accidents or improper lifting techniques.
- Stress – Tension in the shoulders and upper back due to stress.
By incorporating upper back pain physio exercises, you can address these issues and prevent further discomfort.
Best Physiotherapy Exercises for Upper Back Pain Relief
1. Shoulder Blade Squeeze
This exercise helps improve posture and strengthen upper back muscles.
How to do it:
- Sit or stand with your back straight.
- Pull your shoulder blades back and together.
- Hold for 5-10 seconds, then release.
- Repeat 10 times.
2. Cat-Cow Stretch
A gentle movement that helps to improve spinal flexibility and relieve tension.
How to do it:
- Start on your hands and knees.
- Inhale, arch your back, and lift your head (cow pose).
- Exhale, round your back, and tuck your chin (cat pose).
- Repeat for 10-15 repetitions.
3. Thoracic Extension Stretch
This stretch helps open up the chest and relieve stiffness in the upper back.
How to do it:
- Sit on a chair with your feet flat on the ground.
- Place your hands behind your head.
- Lean back, arching your upper back over the chair.
- Hold for 10 seconds and return to neutral.
- Repeat 5-10 times.
4. Wall Angels
A great exercise for posture correction and shoulder mobility.
How to do it:
- Stand with your back against a wall.
- Raise your arms to a 90-degree angle.
- Slowly move your arms up and down like making a snow angel.
- Repeat for 10-15 reps.
5. Seated Row with Resistance Band
This strengthens the upper back and improves posture.
How to do it:
- Sit with your legs extended and a resistance band wrapped around your feet.
- Hold the band and pull it towards your torso while squeezing your shoulder blades.
- Slowly return to the starting position.
- Repeat for 10-15 reps.
6. Child’s Pose Stretch
A relaxing stretch that relieves tension in the back and shoulders.
How to do it:
- Kneel on the floor and sit back on your heels.
- Extend your arms forward and rest your forehead on the ground.
- Hold for 20-30 seconds.
- Repeat 2-3 times.
Additional Tips for Upper Back Pain Relief
- Maintain good posture – Sit and stand upright to prevent strain.
- Take breaks – Avoid sitting for long hours without movement.
- Use ergonomic furniture – Ensure proper back support while working.
- Stay active – Regular physical activity keeps muscles strong and flexible.
- Seek professional help – If pain persists, consult a physiotherapist.
For more expert guidance on upper back pain physio exercises, visit One Body LDN.
By incorporating these exercises into your routine, you can strengthen your back, reduce pain, and improve overall spinal health!
