Stretching for Upper Back Pain

A daily stretching routine can significantly reduce the symptoms of upper back pain.  Stretching of the pectoralis and bicep muscles will help maintain natural length and tension ratio. Most of our daily activities use the pecs and the biceps muscles.  If those muscles shorten, they will pull the shoulder forward, creating a rounded shoulder.

Once the shoulders come forward, the neck will be placed in an adverse position and will lead to neck, upper and middle back pain.  By keeping your muscle groups in a balanced state, it helps eliminate unnecessary stress on the neck and shoulders. Your stretches should be of a light to medium intensity and be held for 40-50 seconds for each stretch.
Stretches can be performed before, during and after an exercise or physical movement. Before an exercise you can do light intensity stretching, but during and after an exercise you can do a more medium intensity stretch.

Should you feel discomfort on the upper back, you should try stretching the pecs and biceps lightly to see if you can alleviate the pain. Stretching immediately will increase the chances of back pain reduction as well as assist with future occurrences.  If you wait to address your pain then your body will start compensating with other muscle groups creating additional stress and pain.

Implement a stretch routing into your daily activities and you will be greatly rewarded.  For stretch examples on video, visit our video page at

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One Response to “Stretching for Upper Back Pain”

  1. Upper back pain can have many different causes, even though it is not as common as lower back pain, it is quite often a lot more painful, usually a chronic condition. There is some good news though, There is pain management treatments and medications that can be very effective for you.

    Some more common causes of upper back pain are myofascial pain which is irritated muscles, Thoracic Herniation which is an injury or herniation on one of the discs in the upper spine, and also dysfunction or degenerative joints. Its possible you have a some sort of genetic disease/disposition to having some problems. Some other more scary sounding causes of upper back pain are rheumatoid arthritis, osteoporosis, compressed vertebrae, sciatic nerve impingement and more.

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