Upper Back Pain Treatment: The Top Exercises And Stretches

Upper Back Pain Treatment: The Top Exercises And Stretches

Have you ever felt that you carry the baggage of the whole world around your shoulders? The person feels this due to excessive stress and tension, which often results in neck, shoulder, and upper back pain. Upper back pain is often a result of poor posture, muscle strain, or stress that can significantly affect the daily activities of your life. Looking at the severity, your healthcare provider may recommend surgery. Fortunately, you can alleviate and prevent this discomfort with various non-surgical upper back pain treatments, one of which includes targeted exercises and stretches.

If you are looking for a solution, we have included a list of some stretches and exercises that work well for treating upper back pain. They can help reduce pain and improve the efficacy of treatment.

1.  Plank

The plant is a highly efficient and perfect exercise that targets the core muscles and enhances their strength. You can perform this exercise in different variations and levels using your hands, elbows, and knees or toes. Increase the exercise level of the plank by lifting one hand off the ground and rotating the arm towards the roof. Set the timer and beat as you progress through the stage.

2.  Push Ups

Push-ups are a great exercise to help stabilize your shoulders while predominantly targeting your pectorals. To perform the push-ups, put your arms and toes on the floor, bend your arms, and push your chest towards the ground. Pause for a second, and then use your arm strength to pull yourself backward. Maintain a tight core throughout the exercise for its effectiveness.

3.  Ostrich Exercise

It is one of the best exercises for strengthening the neck and upper shoulder muscles. To perform this exercise, sit upright on a comfortable chair, keep your head in a neutral position, move your head forward, and stretch it as far as possible. Keep your chin and forehead in a vertical line. Then move backward by making a double chin. Repeat this movement ten times for its effectiveness.

4.  Stretch Between Shoulder Blades

To perform this stretch, sit comfortably on the chair. Merge your fingers and use them to hold your folded knees. Relax your shoulder, push your leg towards the floor, and feel the stretch between your shoulder blades. Hold the position for 30 seconds and repeat the same with the opposite leg.

5.  Child’s Pose

It is a great all-rounder stretch as it helps stretch the spine and shoulders. It is the ideal stretch to wrap up your workout if you exercise regularly or practice yoga. You must extend your legs on the mat, bend forward so that your belly rests between your thighs, and touch the mat with your forehead to complete this stretch. You can hold your hand flat in front of you for more stability.


To sum up, stretches and exercises can significantly improve the efficacy of non-surgical upper back pain treatment. For more information on non-surgical treatments, you can visit top healthcare centers, like ANSSI Wellness, and get complete assistance under the guidance of experts.