The short answer: the best upper back pain exercises gently turn, bend and straighten the middle of your spine, and strengthen the muscles between your shoulder blades. NHS physiotherapy leaflets suggest moves like seated twists, shoulder rolls, thread the needle and a lying shoulder blade lift, 3 to 4 times a week. Some discomfort is fine if it settles within 2 hours.
This routine works on the middle of your back, from the base of your neck to the bottom of your ribs. If your pain sits between your shoulder blades and you’re not sure why, read about back pain between the shoulder blades first. It covers the causes, the warning signs and six more stretches.
What are the best exercises for upper back pain?
The best exercises for upper back pain are ones that move your upper spine through its full range, plus at least one that builds strength. No single move wins. The NHS says to stop if your pain gets worse and see a doctor. The Wrightington, Wigan and Leigh NHS physiotherapy leaflets add these rules:
- Do the plan 3 to 4 times a week, with at least 1 day off in between.
- Move slowly and with control. Don’t rush.
- Rest for 30 seconds between sets.
- If pain lasts more than 2 hours after you finish, do fewer repetitions next time.
- Stop if an exercise makes you dizzy or unwell.
Here are the eight moves at a glance. Where a leaflet gives no number, we’ve suggested a starting count.
| Exercise | Type | Reps or hold | Sets |
|---|---|---|---|
| 1. Shoulder rolls | Warm-up | 10 forward, 10 back | 2 |
| 2. Seated twist | Stretch | 5 each side, hold 1 to 2 seconds | 2 |
| 3. Seated side bend | Stretch | 5 each side (our suggestion) | 1 |
| 4. Chair back extension | Stretch | 5 (our suggestion) | 1 |
| 5. Thread the needle | Stretch | 10 each side | 2 |
| 6. Arm slide | Stretch | 5 (our suggestion) | 1 |
| 7. Towel stretch | Stretch | 5 (our suggestion) | 1 |
| 8. Lying shoulder blade lift | Strength | 5, hold 5 seconds | 3 |
How do you stretch your upper back while sitting?
You stretch your upper back while sitting by rolling your shoulders, then twisting, bending sideways and leaning back over the chair. Use a sturdy chair.
1. Shoulder rolls
Sit or stand. Roll your shoulders forward in slow circles 10 times, then backward 10 times. Do 2 sets.
Easier: make the circles smaller.
2. Seated twist
Sit up straight and fold your arms across your chest. Turn your upper body to one side until you feel a stretch in your side and back. Hold for 1 to 2 seconds, then turn to the other side. Do 5 each side, 2 sets.
Easier: turn only part of the way, and let your eyes lead the movement.
3. Seated side bend
Sit tall and raise your right arm above your head. Lean to the left and hold, then swap arms and lean to the right. That’s how the University Hospital Southampton leaflet describes it.
Easier: keep both hands on your thighs and lean only a little.
4. Chair back extension
Sit on a chair with a high back, feet flat on the floor. Gently lean back so the part of your spine above the chair back arches over it. Return to sitting tall. The Cambridge University Hospitals leaflet uses this one.
Easier: don’t lean back at all. Just lift your breastbone and sit tall, feeling the stretch in your upper back.
How do I stretch my upper back muscles?
You stretch your upper back muscles on the floor by rotating on all fours, sliding your arms forward and opening your chest over a rolled towel. These three come from the Cambridge and Wrightington leaflets.
5. Thread the needle
Get on all fours, hands under your shoulders and knees under your hips. Reach one arm under your other armpit, then bring it back and reach it up toward the ceiling, letting your eyes follow your hand. Do 10 each side, 2 sets. Focus on the movement from your upper back.
Easier: do the seated twist instead, or reach under without lifting the arm up afterward.
6. Arm slide
Start on all fours. Slide your arms forward along the floor as far as you can, pushing your bottom back and down and your chest toward the floor.
Easier: slide your hands only partway and keep your bottom higher.
7. Towel stretch
Lie on your back with a rolled towel running along your spine, between your shoulder blades. Put your hands behind your neck with your elbows pointing up. Take a deep breath and let your elbows move apart and down toward the floor.
Easier: leave your arms by your sides and simply breathe over the towel.
How do I strengthen my upper back?
You strengthen your upper back by lifting your chest and pulling your shoulder blades together against gravity. This lying lift is the strength move in the Wrightington leaflet.
8. Lying shoulder blade lift
Lie face down with your arms by your sides and a rolled towel under your forehead. Lift your upper body off the floor and pull your shoulder blades together, looking at the floor. Hold for 5 seconds. Do 5 lifts, 3 sets.
Easier: a Cleveland Clinic physical therapist suggests lifting only a few inches at first, with a pillow or two under your stomach, for the similar Superman exercise.
Want more strength work? The band row in our shoulder blade guide trains the same muscles, and strength training for beginners covers your whole body.
What upper back pain exercises can you do at home?
You can do all eight at home with a chair, a towel and a bit of floor. Here’s one way to fit them into about 10 minutes. The timings are our estimates.
| Minutes | Exercise | Where |
|---|---|---|
| 0 to 1 | Shoulder rolls | Chair |
| 1 to 2.5 | Seated twist | Chair |
| 2.5 to 3.5 | Seated side bend | Chair |
| 3.5 to 4.5 | Chair back extension | Chair |
| 4.5 to 6.5 | Thread the needle | Floor |
| 6.5 to 7.5 | Arm slide | Floor |
| 7.5 to 8.5 | Towel stretch | Floor |
| 8.5 to 10.5 | Lying shoulder blade lift | Floor |
Short on time or stuck at a desk? Do moves 1 to 4 in your chair. A daily walk helps your whole back too. Our guide to whether walking is good for lower back pain has a simple plan.
How do you relieve upper back pain from sitting at a desk?
You relieve upper back pain from desk work by setting up your screen so your head stays level and facing forward, keeping your mouse close and moving often. These points from OSHA and Cleveland Clinic add to the setup table in our shoulder blade guide:
| Problem | Fix |
|---|---|
| Screen off to one side | Put it directly in front of you, no more than 35 degrees to either side |
| Screen too close or too far | Sit 20 to 40 inches (50 to 100 cm) from it |
| Head tipped back | Keep the top of the screen at or slightly below eye level |
| You wear bifocals | Lower the screen further and tilt it up toward you |
| Mouse far away | Bring it close so your shoulder doesn’t hold your arm out |
| Shoulders creep up | Set the keyboard and mouse at a height that lets your shoulders stay lowered |
| Looking down at your phone | Lift it closer to eye level; Cleveland Clinic says staring down adds stress to your upper back |
| Heavy bag on one shoulder | Switch sides or lighten it; Cleveland Clinic lists it as a trigger for muscle strain |
Skip the posture harness. A Cleveland Clinic physical therapist discourages them, because the benefit stops when you take them off.
When should you worry about upper back pain?
Worry about upper back pain, and see a doctor, if it lasts more than a few weeks or stops your daily activities. The NHS also advises seeing a doctor for back pain that comes from between your shoulders, is worse at night, or comes with weight loss you can’t explain, a lump or swelling. Cleveland Clinic adds:
- Pain that keeps getting worse instead of better
- Unusual tiredness, or new pains in other parts of your body
- A history of cancer, especially lung, prostate or breast cancer, or multiple myeloma
Most upper back pain comes from muscles, joints and posture, not cancer, a Cleveland Clinic oncologist says.
Call 911 if your back pain comes with chest pain, numbness or weakness in both legs, or bladder or bowel changes. Our shoulder blade guide explains the heart and lung warning signs in full.
Your next step
Today, try moves 1 to 4 at your desk and move your screen so it sits straight in front of you. Tomorrow, add the floor moves. For a plan to keep handy, see how to get rid of back pain and the free back pain rescue card. If your lower back aches too, The Back Pain Reset below sets out ten-minute sessions for 28 days.
If your back is holding you back
The Back Pain Reset
A simple 28-day plan with ten-minute sessions, 12 exercises with pictures and a rescue card. Only $3.
Quick questions
How do I stretch my upper back while sitting?
Sit tall on a sturdy chair. Fold your arms across your chest and turn to each side, hold for 1 to 2 seconds and repeat 5 times. Then raise one arm overhead and lean the other way. Finish by leaning gently back over a high chair back. Stop if the pain gets worse.
How do I strengthen my upper back at home?
Lie face down with a rolled towel under your forehead. Lift your upper body a little off the floor and squeeze your shoulder blades together, looking down. Hold for 5 seconds, and do 5 lifts for 3 sets, as an NHS physiotherapy leaflet suggests. Start with a smaller lift if it feels hard.
What is the fastest way to relieve upper back pain?
There’s no instant fix, but keeping moving helps most. The NHS suggests a heat pack or hot water bottle wrapped in a tea towel for stiffness and muscle spasms, and an ice pack for swelling. Add gentle stretches such as shoulder rolls and seated twists, and avoid long spells in bed.
Is upper back pain a sign of cancer?
Rarely on its own. A Cleveland Clinic oncologist says most upper back pain comes from muscles, joints and posture. See a doctor if it keeps getting worse, comes with weight loss you can’t explain, unusual tiredness or new lumps, or if you’ve had cancer, especially lung, prostate or breast cancer or multiple myeloma.
Why does my upper back hurt when I wake up?
Often it’s your sleep position. Cleveland Clinic says a pillow that doesn’t support your neck, or sleeping curled up, twisted on your side or on your stomach, can strain your upper back muscles overnight. Try a pillow that keeps your head level, and do a few gentle stretches after you get up.
Can upper back pain be heart related?
Yes, sometimes. Pain or discomfort in your back, shoulders, arms, neck or jaw can be a heart attack sign, especially with chest pain, breathlessness or heavy sweating. The National Heart, Lung, and Blood Institute says to call 911 if you think you might be having a heart attack, even if you’re not sure.
This article is general information, not medical advice. If back pain comes with chest pain, trouble breathing, sweating or nausea, call 911. If you have osteoporosis, a recent injury or another health condition, ask your doctor or a physical therapist which exercises are right for you.
Sources
- Wrightington, Wigan and Leigh Teaching Hospitals NHS Foundation Trust. Neck and Upper Back Exercises, Level 1
- Wrightington, Wigan and Leigh Teaching Hospitals NHS Foundation Trust. Neck and Upper Back Exercises, Level 2
- Cambridge University Hospitals NHS Foundation Trust. Thoracic spine exercises
- University Hospital Southampton NHS Foundation Trust. Exercises to improve your posture
- Cleveland Clinic. Got Back Pain? How the Superman Exercise Can Help
- Cleveland Clinic. 8 Posture Exercises To Sit and Stand Straighter
- Cleveland Clinic. Is Your Upper Back Pain a Sign of Cancer?
- OSHA. Computer Workstations eTool: Monitors
- NHS. Back pain
- National Heart, Lung, and Blood Institute. Heart Attack Symptoms