Upper Back Pain Stretches: Safe Moves That Help

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  1. If you spend long hours sitting or working at a computer, chances are you’ve felt upper back pain or stiffness between your shoulder blades. The good news is that a few simple stretches can make a big difference, especially when combined with posture awareness and chiropractic care.

    Chiropractor-Recommended Upper Back Stretches

    1. Cat-Cow Stretch
      Start on your hands and knees. Inhale as you arch your back (cow), then exhale and round it (cat). Repeat 10–12 times to improve spinal mobility.

    2. Seated Thoracic Twist
      Sit tall with feet flat. Place your right hand on the back of your chair and gently twist your upper body to the right. Hold 20 seconds, then switch sides.

    3. Wall Angels
      Stand with your back against a wall, arms bent like goalposts. Slowly raise and lower your arms while keeping contact with the wall. Strengthens postural muscles and improves mobility.

    4. Chest Opener Stretch
      Interlace your fingers behind your back, straighten your arms, and gently lift your hands while opening your chest. Hold 20–30 seconds.

    5. Shoulder Rolls
      Roll shoulders up, back, and down 10 times to release tension.

    The Chiropractic Perspective
    These stretches help loosen tight muscles, but they don’t fix joint restrictions. Chiropractic adjustments restore motion in the upper spine and help maintain the progress you make with stretching.

    “Upper back pain usually comes from a mix of tight muscles and stuck joints. Stretching helps one side of the equation, adjustments take care of the other.” — Dr. Kaden Hurst

  2. FAQs

    1. What causes upper back pain?

      Poor posture, long sitting hours, stress, or muscle imbalance.

    2. Can stretching alone fix upper back pain?

      It can help, but combining stretching with chiropractic care gives longer-lasting results.

    3. How often should I do these stretches?

      Daily, especially if you sit for extended periods.

    4. Is it normal for upper back pain to come and go?

      Yes, but recurring pain means there’s likely an underlying issue to address.

    5. Should I stretch even if my back feels sore?

      Yes — gentle stretching usually helps, but stop if pain increases.

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