Try these stretches for upper back pain and say goodbye to your achy shoulders and stiff neck.
Add stress into the mix, and you have a recipe for serious discomfort.
Try these stretches for upper back andneck painnext time you’re fidgeting from achy muscles and tension.
Meredith
you’re free to do these upper back stretches at home or work for instant and long-term relief.
We also explore why upper back and neck pain occurs.
Why Your Neck and Upper Back Hurt
Upperback painis a common ailment for many people.
Meredith
Working to improve upper back mobility will naturally help relieve tension andpressure in the neck.
Esquer shares a few favorite, PT-approved moves that target neck, shoulder, and upper back pain.
Your bottom leg is straightened but relaxed.
Meredith
Hold the top leg down with the bottom hand.
Step 2: Relax Your Head
Relax the head.
(Place a pillow underneath, if needed.)
Repeat for 10 to 15 reps on each side.
Step 4: Exhale and Rotate Back
Exhale as you rotate back down to center.
Step 5: Repeat
Repeat for 10 reps on each side.
Tuck your tailbone under to start and keep your hips squared forward (not facing the wall).
If your arm starts falling asleep, stop the exercise and start over again as needed.
Repeat on the opposite side.
Sometimes, pain can resolve on its own with a bit of rest, too.
These exercises and stretches for the upper back and neck are meant to help mild or minor pain.
