5 Easy Upper Back Pain Relief Exercises that Will Increase Your Productivity

Last updated on August 30th, 2024 at 08:54 pm

Many of us may have experienced dull and achy pain in our upper back, which can be so severe that it can make our whole day miserable and affect our ability to focus on work. Although this pain can occur on both sides, it is more common on the upper right side. The region of our body just below the neck, between the two shoulder blades, is known as the upper back, where we sometimes experience tremendous pain that can spread throughout the area.

It’s a dull and aching pain that is difficult to pinpoint. However, you don’t need to worry because with some easy tips such as using a tennis ball and stretching exercises, you can get rid of the pain completely. If you are experiencing upper back pain, then read this article until the end to learn more.

5 Best Upper Back Pain Relief Exercises Between Shoulder Blades

Easy back pain relief tips and home remedies

So the number one reason is the wrong posture; when we work on our mobile in the wrong posture, we bend our necks and continuously stare at the screen. It has become a very common practice among young, even older people that are constantly engaged to mobile in this way.

So, bending forward, working on a computer continuously or normally if someone has a forward neck posture, as you can see in the figure, this wrong posture if you maintain it regularly, then you are sure to have an upper back pain issue. So, as we adopt this wrong posture, over time, a band formation occurs in our upper back muscles, also known as trigger points or muscle knots. These trigger points may also form in the arm and elbow region and can lead to pain similar to tennis elbow pain.

If you want to know more about muscle knots or the trigger point, then visit and read one of my articles on it, “What are muscle knots? how to get rid of muscle knots”. Because of muscle knots, stiffness and tightness develop in upper back muscles, around our spine, or the vertebral bones of the thoracic area. Due to the combined effect of all these things, terrible pain arises.

#1 Upper back Stretching in standing

Stretching your shoulder blade muscles can be an effective way to alleviate upper right-side back pain. This exercise can be done while sitting, standing, or lying down. Let us first start the upper back stretching in a sitting or standing position.

1. Begin by sitting or standing in a comfortable position.
2. Bring your left arm or forearm before your chest to stretch the left side.
3. Next, take your right hand and place it behind your left elbow. Gently pull your left arm towards your chest until you feel a stretch in your shoulder blade area.
4. Hold this position for at least 60 seconds, then slowly release the tension.
5. Repeat this stretch on the right side by holding your right elbow with your left hand and pulling it towards your chest.
6. Again, hold for 60 seconds and release.
7. While performing this exercise, you may feel a stretch behind your shoulder blade area.

It is safe to do this stretch anytime and for any number of times. You can even do it while sitting at your desk at work. Remember to take breaks and stretch periodically throughout the day to help alleviate upper right-side back pain.

#2 Back pain on upper right, left side stretches in lying

To perform the stretching exercise for upper back pain while lying down, you can follow the steps below:

1. Find a comfortable and flat surface to lie down on, such as a yoga mat or a carpeted floor.
2. Lie down on your stomach and extend your arms in front of you, palms facing down.
3. Place your elbows on the ground, just below your chest, and cross them over each other.
4. Slowly lift your upper body off the ground, using your arms for support, until you feel a gentle stretch in your upper back.
5. Hold this position for about 1 minute, taking deep breaths in and out.
6. Release the stretch and lower your body back down to the ground.
7. Repeat the exercise once or twice in the morning and in the evening for best results.

#3 Spine mobilization for instant upper back pain relief

Along with this, our bones of the spine in the thoracic area of the upper back, which we call vertebral bone, a stiffness develops here. So, to release this stiffness, we have to bring a movement to that particular point; only the movement in that area will help release the stiffness.

To perform this exercise:

1. Find a chair with a low backrest height and ensure it is stable and safe.
2. Sit on the chair and place both hands behind your neck, grasping them together. Ensure that you have a good grip.
3. Next, lean backwards and bend your upper body completely.
4. Hold this position for a few seconds, then slowly come forward and sit upright.
5. Repeat this exercise several times, leaning backwards and forward each time.

While performing this exercise, you may hear some crackling or popping sounds, which is normal and nothing to worry about. It occurs when the stiff and jam joint gets released. It is important to note that safety is crucial while performing any exercise. If you are elderly or have health concerns, always consult a doctor or professional trainer before exercising. Also, make sure that someone is around to assist you during the exercise to avoid any accidents or injuries.

#4 Spine mobilization in lying

To release stiffness in our vertebral bone, we can also do the following exercise in a lying position:

1. Lie down on your side. It can be any side, depending on your preference.
2. Bend your hip and knee on the side you’re lying on, and bend them completely, as shown in the figure.
3. Place your other hand on the floor in front of you for support, and use your other arm to hold your bent knee and pull it closer to your chest.
4. As you exhale, rotate and move your upper trunk slowly towards the opposite direction of the bent knee.
5. Hold the position for 2-3 deep breaths.
6. As you inhale, slowly return to the starting position.
7. Repeat the exercise 2-3 times on each side.

This exercise helps to localise the rotation movement exactly at the upper back area and its vertebral joints, which can help to release stiffness and tension in that area. Remember to move slowly and gently, and don’t push yourself beyond your comfort level.

#5 Tennis ball self-massage for instant relief from upper back pain

To perform this exercise, you will need a tennis ball which can be found at any nearby market or sports store.

1. Lie down on your back and place the tennis ball underneath your upper back where you are experiencing pain or tension.
2. Once the ball is in place, start moving your body slowly to roll the ball over all the painful points in that area. You can adjust the amount of pressure by changing the position of your body.

This technique is a form of self-massage that can help relax the stiff vertebral bone and release muscle trigger points. You will feel almost immediate relief from the discomfort you were experiencing. This exercise is simple, easy, and very effective in relieving upper back pain and tension.

#6 Use handheld massager from “Agaro”

Finally, for upper left side back pain, I would also like to recommend a handheld massager that can help to release the muscle knots and other muscle stiffness around the upper back. The massager employs a deep tissue massage effect that is incredibly effective in releasing knots and stiffness in the muscles around the upper back.

What’s more, the massager comes with eight different massage heads, so you can choose the one best suited to your needs. This is especially useful if you have other areas of joint pain that you want to address. Using the massager for targeted massage can improve your overall comfort and mobility.

Other tips

Maintaining a good posture is vital for the long-term effect of all the tips discussed here. We must adopt a correct Desktop Ergonomics posture when sitting for a desk job in front of the computer. If you have an issue with forwarding head posture, I have already published an article on it, visit this link for detailed information.

If you have severe pain, first, I would recommend controlling that pain and then proceeding with exercises. For this, apply any good pain balm and leave it for 10 minutes for the body to absorb it. After 10 minutes, apply heat treatment over that area; you may use an infrared lamp or electric heating pads as per convenience. You can also use a TENS unit that helps improve the blood circulation around the upper back region.

Keep Reading: How Can I Stop Neck Pain When Studying?