Back pain can range from annoying to debilitating. Either way, upper back pain isn’t something you want to deal with on a daily basis. It can prevent you from performing at your optimal levels. In some cases, it can prevent you from simply moving properly.

If you are feeling pain around your neck and other parts of your upper back, something is most likely wrong and you have to deal with it. If you just push through the pain, your condition will keep getting worse and it can become a permanent injury.

This is why it is important to remember to do upper back stretches before strenuous activities such as lifting weights or training. But the first thing you should do in dealing with upper back pain is to find the cause, to begin with.

The Common Upper Back Pain Causes

A lot of factors can get into developing upper back pain. If you are experiencing extreme pain to the point that you can barely function or use your shoulders, for example, it would be best to go to your doctor.

Most of the time, however, here are the common causes of upper back pain:

Overuse

Having a physical goal is great. Some people aim to lose 10 kilos for example. There are those who want to beat their personal records. Others simply want to get stronger. However, people tend to overdo their training to try to get faster gains (or losses, for those shedding weight).

Overdoing your training or exercise regime can lead to the overuse of your muscles. Overusing your muscles would definitely lead to pain and discomfort.

With that in mind, always remember to give your body ample time to recover from strenuous activities and training.

Your Posture

The pain in your upper back can be caused by something not related to your training at all. If you stay in the same position for most of the day for work, such as being in front of the computer or driving, then posture could play a huge role in this.

There is a reason why our mums would hit us for slouching. It can lead to bad posture, pain, and even injury.

The Impact from Collision or Fall

A strong impact such as crashing from your bike, falling from a great height, or even sports collisions from playing rugby for example can all cause upper back pain as well. The trauma from these incidents can directly injure your body such as the muscles, nerves, or even the spine itself.

If you have been in an accident or have had a terrible collision before you started to feel consistent upper back pain, then the best course of action is to visit your doctor right away.

Wrong Technique

There is a proper form and technique in lifting weights, swimming, running, and other sports for a reason. Over the years, this form has developed to provide the best results while avoiding getting injured.

A lot of people who experience upper back pain are not using the right technique. This is a good starting point to figure out what is causing your discomfort and pain.

At the same time, you might be forgetting to do the right upper back stretches before you train or hit the weights.

Benefits of Stretching

Stretching is a physical exercise wherein you flex tendons and muscles. In doing so, they become more elastic. This can give you better control, flexibility, and increase your range of motion.

If you do your training without stretching, your muscles remain tight and short. They will not be able to extend all the way. Basically, they will not be able to perform the way you want to. Constantly doing this can lead to them getting damaged and hence, the pain you feel.

With that, always remember to do your stretches, this includes upper back stretches.

Upper Back Stretches you can do at Home

You do not need fancy equipment to do upper back stretches at home or at the gym. It would be good to have a yoga mat though since a lot of these tend to be on the floor. Barring that, you can use a towel.

Shoulder Roll

Sometimes the simplest of exercises is the most effective. This is a good upper back stretch that targets the muscles around the shoulder.

To do this:

1. Stand up straight and keep your arms down by the sides of your body.
2. Now do a circular motion with your shoulders starting by moving them forward, lifting, then going back down. Do this in a slow and gentle manner. Keep your arms relaxed as well.
3. Do the shoulder shrug for 30 seconds in one direction, then do it in the opposite direction for the same amount of time.

What is great about this upper back stretch is that you can essentially do it anywhere, you can even do it while sitting down. The important things are you keep your body straight, your arms relaxed, and the motion gentle.

Child pose

You will require a mat with this one. The child pose is great at targeting the upper back muscles and even other parts of your body. It is very effective and can greatly help in increasing your range of motion, especially at the shoulders.

To do this:

1. Start by getting on your knees and placing your hands on the floor (on all fours). From here, put your hands slightly forward. You should also pull your knees further apart.
2. Now, take a deep breath then sit back, exhaling while you do so. Try to get your butt as close to your heels as possible.
3. Once your heel and butt are as close as possible or touching, relax your elbows and bow your head down. Try to get your chest as close to the floor as possible. Rest your forehead on the floor as well.
4. Keep your arms stretched forward as much as possible with your palms touching the floor.
5. Hold this pose for 20 to 30 seconds.

When doing the child pose, remember to leave enough space between your ears and shoulders.

You can also do other variations of this as well such as keeping your arms backward inside the thighs with the palms facing up.

Another variation is to place one arm under the other arm then rotate it.

Cow Cat Pose

The cow cat pose also needs a mat or a clean surface for you to stretch since you will be on all fours.

To do this:

1. Start by going on all fours. Kneel down and place your hands on the floor.
2. Now slowly arch your back up while you push down from your shoulders. This is known as the cat pose, reminiscent of a cat in an agitated or aggressive state.
3. Hold this pose for 5 seconds.
4. Return back to the starting position.
5. Next is to slowly move your head backwards so that your nose is pointing up. At the same time, lower your back towards the floor. This is now the cow pose.
6. Hold this pose for 5 seconds.
7. Repeat the steps 3 times.

When doing this, remember to keep your hands right under your shoulders for the best support.

Knees to Chest

While you are still on the mat, you can do the knees to chest stretch. This is another simple stretch but is very effective in targeting upper back pain.

To do this:

1. Lie on your back with your hands to your side.
2. Now lift your legs gently while bending your knees.
3. Try to get your knees as close to your chest as possible.
4. Hug your knees, take a breath, then slowly go back to the starting position.
5. Do this repeatedly for 30 seconds or as needed.

Pectoral Stretch

This is a rather important upper body stretch for people who spend a lot of time typing away on keyboards. It helps target the muscles affected by this hunched posture.

To do this:

1. Find an edge of a wall you can stand to the side of. A doorway can work as well. Just make sure that you can block this way without bothering anyone.
2. Position yourself by the edge and raise your arm close to the wall at a 90-degree angle. Place the palm and elbow of that arm on the wall.
3. Put your inner leg forward and your outer leg backward for balance.
4. Gently push forward so you can feel your arm and shoulder being pushed back by the wall.
5. Hold this for 20 to 30 seconds.
6. Do this for the other arm.

When standing at a doorway, you can actually do both sides at the same time.

Upper Back Stretches with Equipment

You can up the ante by using simple equipment in your stretches. These can improve the effectiveness of your upper back stretches and add variety to your routine as well.

Standing Shoulder Row

While you have your resistance bands, you can do this as well. The standing shoulder pull is a good upper back stretch that targets the lats and shoulders.

To do this:

1. Put the middle part of your resistance band on the doorknob to create two handles of equal length.
2. Hold both ends with your arms.
3. Gather your shoulder blades together to pull the bands backward.
4. Do 3 sets of 8 repetitions.

Thoracic Extension

If you have a yoga block or foam roller, you can do the thoracic extension.

To do this:

1. Start by sitting on the floor with the foam roller to your back.
2. Slowly lie back until the foam roller supports your upper back.
3. Put your hands behind the back of your head to support your neck.
4. You can also extend your arms for a deeper stretch and bend your body backwards.
5. Take a few deep breaths while you hold this pose and then relax as you go back to the starting position.
6. Repeat as needed.

Upper Back Stretches at the Office

A lot of us work in the office or in front of the computer. Being stuck in the same position for hours on end is also a leading cause of back pain and discomfort. Fortunately, there are stretches you can do even while you are in front of your monitor.

Neck Stretches

This is an upper back stretch you can basically do anywhere and anytime. You can do it while standing or sitting on your office chair.

To do this:

1. Sit up straight and relax your shoulders. Put your hands on your lap.
2. Now carefully lean your head to the right. Slowly progress by moving it forward, then to the left, to your back, then to the left.
3. Repeat this circular motion 5 times.

Table Stretch

Stuck in the office? The upper back is hurting? Then the table stretch is for you!

To do this:

1. Stand in front of your table and put your arms flat on the surface.
2. Slowly walk back while keeping your palms on the table so you are bending as well at the hip.
3.  Keep your back straight, don’t arch. Keep your head straight as well and don’t lookup.
4. Keep this position for 20 to 30 seconds or as needed.

When to See your Doctor

When you feel pain, this is a signal from your body that something is wrong. It can be from your posture, how you do things, or your habits. For the most part, if the pain is tolerable, these upper back stretches can help ease and remove the pain.

At the same time, you should also identify what the root cause is and fix it from there. If you are a cyclist and keep feeling upper back pain after a ride, it may be because you need to get a bike fit. If you lift, maybe your technique needs to improve. Or maybe you tend to overtrain your body.

But, if the pain is consistent and becomes too much and does not go away even with these upper back stretches, then it is time to see your doctor. They can more accurately determine the cause of the problem and recommend better treatment options.