6 Stretches for Upper Back Pain and Neck Pain That Ease the Ache Naturally

If your back and shoulders feel achy after a long day, you don’t have to just “suffer through”. Stretches for upper back pain can speed relief naturally. And they may even improve your posture, too! Keep reading to learn how to relieve the ache in your upper back with easy movements you can do in minutes.

What causes upper back pain, and how can stretches help?

Various factors including poor posture, overusing certain muscles or previous injuries can all cause upper body and neck pain. “Stress and lack of physical activity can also contribute to upper back pain, as they can cause muscles to become tight and weak over time,” says Eva Lassey DPT , founder of DrSensory.com

“Strain to the postural muscles in your neck [cervical] and mid-back [thoracic spine] from strenuous activities can cause upper back pain,” adds Candace Morton, PT, DPT , clinic director at ProRehab. It’s important to pay attention to these risk factors if you’re prone to upper back pain.

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Symptoms of upper back pain include stiffness, pain that starts at your neck and radiates down through your shoulders , back or even upper arm and a throbbing or tingling sensation.

The benefit of stretches for upper back pain

Not only do stretches soothe upper back pain, but they also keep your joints fluid. And that’s key for staying active, especially as we age.

“Stretching helps alleviate upper back pain by improving flexibility, increasing blood circulation to the muscles and relieving tension in the affected areas,” says Lassey. “Regular stretching can also help correct postural imbalances, reduce the risk of injury and enhance overall muscle function.”

While over-the-counter pain medications or cold therapy can help ease a backache, stretching better addresses the root cause by loosening up stiff muscles and strengthening them, too.

Pro tip: Both Lassey and Morton agree that it’s important to focus on other areas including the mid back and neck to effectively reduce upper back pain. “Some of the best stretches for upper back pain target the thoracic spine, shoulders and surrounding muscles,” explains Lassey.

The best stretches for upper back pain

Morton notes that stretches and strength training moves that target the muscles that attach your shoulder blade to your thoracic spine will be the most beneficial. She also suggests focusing on the upper trapezius muscle, which attaches your shoulder blade and neck.

You can do these stretches for upper back pain every day, and they take just 10 minutes or less. Here, six moves to get started:

1. Thread the needle

“Thread the needle stretch specifically targets the upper back and shoulders, enhancing spinal mobility and relieving tension,” says Lassey.

1. While on all fours, inhale and reach your right arm under your left arm, palm facing up, as you rotate your torso to the left.
2. Lower your right shoulder and ear towards the floor, extending your left arm overhead.
3. Hold the stretch for 20-30 seconds, feeling the stretch across your upper back and shoulders.
4. Exhale as you return to the starting position, then repeat on the other side.

2. Upper trapezius stretch

“This targets the muscle that sits right on top of your shoulder and helps reduce pain in your upper back,” says Morton.

1. Begin seated upright with one hand on the floor anchoring you in place. Then place your other hand on top of your head, fingertips grazing your opposite ear.
2. Slowly tilt your head towards your shoulder, away from your anchoring arm, rotate your chin up towards the ceiling and hold.
3. Apply pressure with your hand to feel the stretch, as needed.
4. Hold 20 seconds, then repeat three times. Repeat on the opposite side.

3. Thoracic extension

Lassey says that the thoracic extension “targets the thoracic spine, counteracting the effects of slouching and encouraging a healthy posture.”

1. Sit in a chair with a straight back or on the floor with legs crossed.
2. Place your hands behind your head, elbows pointing out to the sides.
3. Inhale as you gently arch your upper back over the top of the chair or imaginary backrest, lifting your chest toward the ceiling.
4. Exhale as you return to the neutral position.
5. Repeat five to 10 times, focusing on movement in the thoracic spine (mid-back).

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4. Levator scapulae stretch

“This stretch targets a muscle that attaches from your shoulder blade to the base of your skull in your upper back.” says Morton. “It helps decrease pain that can be caused by the levator scapulae.”

1. Start in a seated position and roll your shoulders back.
2. Place one hand behind your back.
3. Take the opposite hand and pull your head down at an angle until you feel a stretch from the base of your skull down into your shoulder blade.
4. Hold for five to 10 seconds. You should feel comfortable tension but no pain.
5. Repeat three times.

5. Cat-cow stretch

“The cat-cow stretch improves spinal flexibility and eases tension by moving the spine through flexion and extension,” says Lassey.

1. Begin on your hands and knees in a tabletop position, with your wrists directly under your shoulders and your knees under your hips.
2. Inhale deeply, arching your back upward while looking downward (cat position).
3. Drop your belly towards the floor as you lift your head and tailbone towards the ceiling.
4. Exhale slowly, rounding your back (cow position).
5. Tuck your chin to your chest and draw your belly button towards your spine as you curl your tailbone down.
6. Continue to alternate between the cow and cat positions, moving with your breath, for five to 10 cycles.

6. Thoracic wall slide

“This exercise targets your mid back and helps to decrease pain by stretching muscles that attach from your shoulder blade to thoracic spine,” says Morton.

1. Stand at the wall with your feet shoulder-width apart.
2. Lay your arms flat on the wall.
3. Slide your arms as high as they can go without coming off the wall or bowing in motion
4. Return and repeat.
5. Do this for two rounds of 10 slides per round.

If your pain doesn’t improve after working in these stretches, it’s important to see your doctor for the best next steps.

For more ways to soothe back pain:

When Sciatica Pain Strikes, These Simple Self-Care Tips Provide Fast Relief

The 5 Best Chair Exercises for Back Pain That Are Easy to Do Right at Home

Lower Back Pain Self-Care Remedies That Top Docs Use Themselves to Get Relief Fast

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan .