10 Specific Upper Back Stretches For Back Pain Relief

If you are feeling upper back pain, then it’s all because of your poses. If you are adopting bad poses while sleeping, it can end up in back pain.

There are lots of methods that you can try to relieve back pain, and one of them is upper back stretches.

Upper Back Stretches Issue

Back pain can be a serious issue for some people because it can stop you from doing different activities.

Upper back pain can be the cause of many things such as muscles overuse, injury, sleeping for a long time in the same pose. These are the most common issues that cause your upper back pain.

Upper back pain can also be caused when you lift heavyweight in the wrong way. This is the reason you should try 5 minutes of warm-up exercise before doing the heavy lifting.

Your upper back is made from almost 12 bones, and if one of them is hurt or become weak, it can cause upper back pain. To solve this issue, you can try different exercise which I am going to discuss in this article.

5 Common Causes of Upper Back Pain

Here are common causes of upper back pain which you must know.

Poor Posture
Muscles overuse
Traumatic Injury
Pinched Nerve
Herniated Disc

These are the cause due to which you can have back pain. If you want to solve this issue, then upper back stretches are best for you. Trying this exercise will help you in having an active back.

Even not getting proper sleep can also be the common cause of upper back pain. Not having proper sleep refers to sleep apnea.

Can Upper Back Pain be a Sign of Cancer?

Some people say that upper back pain can be the cause of cancer, but there is no medical logic behind it. There is a possible chance that you are having back pain during your cancer is diagnosed.

Meanwhile, if you have cancer and you feel severe back pain, then make sure to consult the doctor. Removing back pain is not difficult because there are lots of exercises that you can try to relieve back pain.

Some people suggest to Yoga and different cardio exercises when it comes to upper back pain. You can also try Upper Back Stretches.

There is no evidence that upper back pain is the common side effect of cancer. If you have other symptoms of cancer, then it’s right to go to the doctor.

10 specific Upper Back Stretches

Want to relief upper back pain? Don’t know which exercise is best for you. Don’t worry because I have a complete solution for you. Most of the people waste their time on the internet just for searching for the best exercise to relief back pain.

If you don’t know what is the best method to relief back pain than try these upper back stretches because they are best for you. I have been trying this exercise for the past 5 years and believe me the results are positive.

In case if you can’t do it at one time, you can try them slowly, which means try the first five exercises and after that try the other five. In this way, you can easily do them in the right order.

You can also check how much minutes you spend on one exercise by trying our fitness watches for women. It will give you an accurate time.

Make sure to consult your doctor first if you have any medical history. These exercises are best for those who don’t have any injuries or broken bones. If you have a bad medical history, then I would suggest you not to try this exercise.

Shoulder Blades Stretch

Shoulder blades stretch, also known as Eagle pose, is one of the best ways to relieve upper back pain. Not just that, it also helps to make your muscles strong and active. This exercise also helps to increase muscle mass in your body.

How to Do It:

Place right of your elbow onto the left elbow.
Now hold your left hand and interlace it with right arm.
Apply some pressure on both your hands.
Hold this position for about 20-30 seconds, and you are ready good to go.
Repeat this process for about 4 times.
If you are beginner then you can repeat it for 2 times.

Upper Trapezius Stretch

Because of bad sleeping habits, you can feel pain in your upper body part. To remove this pain, you can try Upper Trapezius Stretch exercise. This exercise helps to maintain your posture and helps you in fast recovery.

How to Do It:

Stand straight and gently tilt your head in the opposite direction.
Don’t tilt it too much because it can cause issues for you.
Hold this position for approx 15 to 20 seconds.
Repeat it on both sides.
Make sure to do 3 repetitions on each side for better results.
You can also stretch them for 30 seconds if you want to.
Make sure to turn on the timer.

Lat Side Stretch

You can also call it as Wave stretch because in this pose you move from left to right and so on. This stretch is best for those who are athletic and do exercise regularly.

How to do it:

Stand straight and bend your arms.
Grab your left hand with the right hand.
Stretch your left hand in the opposite direction.
Hold this for about 30 seconds or more.
You will feel your muscles are pulling.
Try at least 2-3 repetitions.

Seated Levator Scapulae Stretch

This is the most effective Upper back stretches as it helps to remove pain in just a few seconds. Sometimes our muscles get tight because of using desktop and laptops for a long time. In this exercise, you have to stretch your upper back.

How to do it:

Sit on the chair and grab the bottom of your chair.
Bring your chin and rotate your head.
Make sure to rotate it toward the left shoulder.
Now using your head push your arm downward. This is the best pose you can use.
Make sure to hold this position for approx — 15 to 20 seconds.
Repeat in on both sides.

W & Y Stretch & Retract

This exercise is best to remove back pain. The best about this exercise is that it is very easy to follow.

How to do it:

Stand with your back straight.
Make W shape and bend your arms to 90 degrees.
Make Y Shape and extend your both arms up.
Try this process for about 2-3 times.

This pose is best for those who are planning to do chest and tricep workouts. You can do it before warming up.

Child Pose

This pose is best for those who feel severe back pain. Trying this pose, you can easily cure your back pain.

How to do it:

Bend on the floor. In this way, you can make the best child pose.
Once you are comfortable force your hands toward the pose.
Fall your head on the floor to feel relaxed.
Repeat this process for about 15 to 20 seconds.
You will feel more relaxed and comfortable.

Thoracic Spine Foam Rolling

This exercise is best for the spine and helps you to reduce upper trapezius muscle. Upper Trapezius can be caused due to poor pose, and it can hurt you also.

Lie on your back and put your hands behind your head.
Slowly bend your back and pause it for about 15 seconds.
Repeat this process for about 2-3 times for better result.

Shoulder Roll

The shoulder roll is best for those who want to make their arm strength. Shoulder-arm is also one of the best warm-up exercises that you can try today.

Stand straight and rotate your arms in a circular motion.
Complete at least 5 rotations for better result.
Repeat this process for about 2-3 times for better result.

Overhead Arm Reach

Overhead arm reach is best for those who want to try something new. Trying this exercise will help you to get better results.

Sit in a chair and straighten your arms.
Reach to the left side and then to the right side.
Do this process for about 2-3 times.
Make sure to bend properly on the left side.

Chair Rotation

Chair rotation is best if you want to stretch your body at one side. If will also help to develop pressure so you can easily remove all the pain. If you feel that it is causing trouble for your body, then take a pause between each repetition.

Sit in a chair.
Make sure to sit straight.
Move your whole body to the left side.
Repeat this process for about 10 seconds, if you want to get the best results.

Final words

How to stretch your upper back? Try these stretches because they are best for your body. Not just that they will also help you to get the best results. You can also try them one by one, and once you are used to it, you can try them in bulk.