Upper Spine Stretches: How To Relieve Upper Back Pain And Stiffness

Modern life often keeps us hunched over computers and phones, which may contribute to repetitive strain. Over time, many people notice tightness or discomfort in the upper back and neck. Some research suggests that long periods of phone use may be associated with increased strain in the neck area, which may contribute to neck discomfort (1).

Fortunately, there are a few simple stretches that can help ease upper back and neck discomfort and stiffness. The purpose of upper back and neck/shoulder stretches is to gently target and relax the muscles that run along the back. They may also help increase the range of motion in the shoulders and neck.

In this article, we’ll show you some of the most popular upper back and neck stretches to help manage discomfort and stiffness. We’ll also provide a step-by-step guide on how to perform each stretch correctly.

If you’re looking for ways to ease upper back and neck discomfort, stiffness, or tightness, read on.

How Do You Stretch the Upper Back and Back Muscles?

Here are some upper back and back stretches you can try:

• Seated Forward Bend

This stretch is great for gently targeting the muscles along the length of the back. It can also help ease tension in the shoulders and neck.

To do a seated forward bend:

1. Sit on the floor with your legs extended straight.
2. Reach your arms up and interlace your fingers.
3. Hinge at your hips and fold forward, keeping your back straight.
4. Gently lower your head toward your knees.
5. Hold for 30 seconds to 1 minute, breathing deeply.

• Child’s Pose

Child’s pose is a gentle yoga pose that is often used to ease lower-back discomfort. It stretches the muscles along the back and can also help ease tension in the shoulders and neck.

To do child’s pose:

1. Start on your knees: Sit back on your heels with your big toes touching and knees apart.
2. Reach forward: Extend your arms straight in front of you, palms facing down.
3. Lower your chest: Gently bring your forehead to the floor.
4. Relax and breathe: Let your hips sink back and your shoulders soften.
5. Hold and release: Stay for 30 seconds to 1 minute, then slowly return to a seated position.

• Cat-Cow Pose

Cat-cow pose is a common yoga stretch that can help ease tension in the back, neck, and shoulders. It may also help increase the range of motion in the back.

To do cat-cow pose:

1. Start on all fours: Place your hands under your shoulders and knees under your hips.
2. Inhale–arch (cow pose): Drop your belly, lift your chest, and look up.
3. Exhale–round (cat pose): Tuck your chin, round your back, and pull your belly in.
4. Flow with your breath: Continue moving between cat and cow with each inhale and exhale.
5. Repeat for 10 rounds: Move slowly and mindfully, then return to a neutral back position.

• Thoracic Extension

The thorax is the part of the back that runs from the neck to the lower back. The muscles in this area can often become tight and contribute to upper back discomfort.

To do a thoracic extension:

1. Lie on your stomach: Place your forehead on the mat and extend your arms forward or place your hands under your shoulders.
2. Engage your core: Keep your legs relaxed and press your pelvis into the mat.
3. Lift your chest: Inhale and gently lift your upper chest off the floor, using your back muscles (rather than pushing through your hands).
4. Hold and breathe: Keep your gaze slightly forward and your shoulders away from your ears, holding for a few breaths.
5. Lower slowly: Exhale and return to the starting position, repeating 10 times.

• Neck Roll

This simple stretch can help ease tension in the muscles of the neck. It’s also a great way to gently increase the range of motion in your neck.

To do a neck roll:

1. Sit or stand tall: Keep your back straight and relax your shoulders.
2. Drop your chin: Gently lower your chin toward your chest.
3. Roll to one side: Slowly tilt your head to one shoulder, feeling a stretch in the opposite side of your neck.
4. Circle back and around: Continue rolling your head back and over to the other shoulder.
5. Repeat and reverse: Complete 5 or so slow circles, then switch directions.

• Shoulder Shrugs

Shoulder shrugs are a great way to ease tension in the muscles of the shoulders and neck. They may also help increase the range of motion in the shoulders.

To do shoulder shrugs:

1. Stand or sit tall: Keep your back straight and arms relaxed at your sides.
2. Inhale and lift: Raise both shoulders toward your ears as comfortably as possible.
3. Hold briefly: Squeeze your shoulders at the top for 1-2 seconds.
4. Exhale and release: Slowly lower your shoulders back down.
5. Repeat: Perform 8-10 repetitions, keeping the movement smooth and controlled.

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• Arm Circles

Arm circles are a dynamic stretch that can help ease tension in the muscles in the shoulders, upper back, and back. They may also help increase the range of motion in the shoulders.

To do arm circles:

1. Stand tall: Keep your feet hip-width apart and extend your arms straight out to the sides at shoulder height.
2. Start small circles: Move your arms in small forward circles, keeping them controlled.
3. Gradually increase size: Enlarge the circles as you continue the motion.
4. Reverse direction: After 10-15 seconds, switch to backward circles, starting small and getting larger.
5. Repeat and control: Perform for 30 seconds in each direction, keeping your core engaged and shoulders relaxed.

• Trunk Rotation

Several muscles make up your trunk—the large muscles in your back, sides, and abdomen. These muscles can often become tight and contribute to lower-back discomfort. As your lower back is connected to your pelvis, trunk rotations can also help ease tension in the hips.

To do a trunk rotation:

1. Sit tall: Sit on a chair or the floor with your back straight and feet flat on the ground (if on a chair).
2. Place your hands: Rest them on your thighs or cross your arms over your chest.
3. Inhale and lengthen: Take a deep breath in to straighten your back.
4. Exhale and twist: Gently rotate your torso to one side, keeping your hips still.
5. Hold and return: Pause for a moment, then inhale as you return to the center. Repeat on the other side.

• Wall Stretch

The wall stretch is a simple move that you can perform anywhere—even while you’re at work. This stretch can help ease tension in the muscles of the chest, shoulders, upper back, and back.

To do a wall stretch:

1. Stand facing a wall: Place your hands on the wall at shoulder height, slightly wider than shoulder-width apart.
2. Step back: Walk your feet back until your arms are fully extended, keeping a slight bend in your knees.
3. Hinge at your hips: Push your hips back and lower your chest toward the floor, keeping your back straight.
4. Hold and breathe: Feel the stretch in your shoulders, chest, and back while holding for 20-30 seconds.
5. Release and reset: Slowly walk forward to stand upright and repeat if needed.

• Hang from a Pull-Up Bar

Hanging from a pull-up bar is a great way to ease tension in the muscles of the back, shoulders, and arms. It’s also a great way to work on your grip strength.

To hang from a pull-up bar:

1. Grip the bar: Stand under the pull-up bar, reach up, and grab it with both hands, palms facing forward or toward each other.
2. Engage your grip: Wrap your fingers tightly around the bar and keep your arms fully extended.
3. Lift your feet: Slowly lift your feet off the ground, letting your body hang freely.
4. Relax and breathe: Keep your shoulders slightly engaged but not shrugged, and breathe deeply while hanging.
5. Controlled release: After 20-30 seconds (or as long as you’re comfortable), gently lower your feet back to the ground.

Read more: Chair Yoga for Mobility: 10 Must-Have Exercises for an At-Home Practice

How to Perform Upper Back and Back Stretches More Comfortably

Stretching correctly is helpful in order to lower the chance of strain and get the most out of your stretches. It’s important to note that while stretching has many benefits, its effects can vary depending on the type and timing. Here are a few tips on how to perform upper back and back stretches in a way that feels comfortable for you:

Static and Dynamic Stretches: What’s the difference?

Some studies have found that static stretching (holding a stretch for a short period, typically 15–60 seconds) before activities requiring maximal strength (very strenuous exercises) may temporarily reduce performance (1). In contrast, dynamic stretching, which involves active movements that take muscles through their range of motion, can be a helpful way to prepare the body for exercise. Dynamic stretches can increase muscle temperature and decrease stiffness, which may support performance and may help lower injury risk (2).

Therefore, incorporating dynamic stretching during warm-ups and reserving static stretching for post-exercise may be a useful approach. This strategy may support performance before activity and uses static stretching afterward to support flexibility and recovery.

• Warm Up

Warming up is helpful as it can help prepare your body for physical activity and may help reduce the risk of injury (3).

A simple way to warm up is to do 5 minutes of light cardio, such as walking or jogging. This increases blood flow to your muscles and gets them ready for stretching. You can also turn any movement into a dynamic stretch and perform it in a controlled, repetitive motion through a comfortable range of motion. Start slow, then gradually increase speed while maintaining form. For example, squats, arm circles, leg swings, and torso twists can be done fluidly to boost flexibility and blood flow, prepping the body for activity.

• Stretch Slowly and Gently

When stretching, it’s important to go slowly and gently at first. Don’t force your body into a stretch, but rather let it happen gradually. You should feel a mild pulling sensation, but no discomfort. If you feel sharp discomfort, ease off the stretch or stop completely. 

• Hold Each Stretch

Hold each stretch for at least 30 seconds to 1 minute. This will allow your muscles time to relax and lengthen.

• Remember to Breathe Normally

Taking deep breaths in through your nose and out through your mouth while stretching can help you relax and may support comfortable breathing while you move. This may promote circulation, ease tension, and support flexibility, which can make your stretches feel more effective and comfortable. Controlled breathing can also help prevent holding tension in your body, which allows for a deeper and more comfortable stretch.

Avoiding Common Stretching Mistakes

There are a few common mistakes people make when stretching. These can increase the risk of strain and decrease the effectiveness of the stretch. Here are a few things you may want to avoid:

• Bouncing: When performing dynamic stretches, try to avoid bouncing. This can put unnecessary stress on your muscles and joints and may increase the risk of strain.
• Overstretching: Stretching too far may increase the risk of strain. Try to stretch only to the point where you feel a mild pulling sensation, but not sharp discomfort.
• Holding Your Breath: When stretching, it can help to breathe normally. Holding your breath can make it harder to relax. For some people, it can also make you feel lightheaded. Controlled breathing can help you stay more comfortable and keep the movement steady, which can make stretching feel more effective.
• Using Momentum: When performing static stretches, it’s important to avoid using momentum. This means that you can move into the stretch slowly and under control.

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Preventing Upper Back and Back Discomfort and Stiffness

Upper back and back discomfort and stiffness are common and may be associated with a variety of factors, including posture, limited movement, and muscle tension (3). Luckily, there are a few simple things you can do to help manage these issues.

Here are a few tips that may help manage upper-back tightness and stiffness (4):

• Improve your posture: Proper posture can help reduce strain on your muscles and joints. While seated, try to keep your back straight and your shoulders relaxed. When standing, keep your weight evenly balanced on both feet and ensure you’re not leaning forward or backward. Try to keep your abdominal muscles engaged when you’re standing—keeping them active and strong can help support your back.
• Exercise regularly: Exercise strengthens back muscles and can help support flexibility. A combination of aerobic exercise (such as walking or swimming) can support endurance and circulation, while strength training (using weights or bodyweight exercises such as squats) builds stability and may help lower the risk of strain. Regular movement can help your back feel more comfortable and may help with stiffness, which can make daily activities feel easier and more comfortable.
• Stretch your upper back muscles: Frequently stretching the muscles all along the upper, mid, and lower back and back area can help with stiffness and discomfort.
• Use proper lifting techniques: To lift more comfortably, stand close to the object with your feet shoulder-width apart. Bend at your hips and knees, keeping your back straight. Engage your core, lift with your legs, and keep the object close to your body. Avoid twisting—pivot with your feet instead. Ask for help if the load is too heavy for you.
• Reduce your sitting time, and when sitting, choose a supportive chair: Prolonged sitting has often been associated with stiffness and reduced comfort for some people (5). Take “sitting breaks”—for every hour you’re sitting, take 10 minutes to do a short walk around the house, or choose a few exercises to do, such as bodyweight squats, jumping jacks, or wall push-ups. When sitting for long periods of time, try to sit in a chair that provides support for your back. Avoid slouching or sitting in one position for too long.

By following these tips, you may find it easier to manage upper back and neck discomfort and stiffness. If you do experience these problems, consider consulting a healthcare professional for personalized guidance.

Read more: 10 Seated Yoga Positions For Beginners

When to Consult a Healthcare Professional About Back Discomfort

Many times, upper back and back discomfort may feel manageable and can sometimes improve with gentle self-care. However, if your discomfort is severe or persists for more than a few days, consider consulting a healthcare professional.

In addition, if you experience new or unusual sensations or loss of strength in your arms or legs, consider seeking medical advice, as this could be a sign of a more serious issue (3).

If you’re not sure whether or not your symptoms are serious, it’s often best to err on the side of caution and consult a healthcare professional.