Back pain can be an uncomfortable and frustrating condition to live with. But with these stretches, you may find relief from upper back pain.

1. Chest Expansion

How To Do Chest Expansion

This stretch is designed to expand the chest and take pressure off the upper back. Stand up straight, with a slightly arched back, your feet about shoulder-width apart. Hold your elbows out to the sides and have your palms facing each other. Gently draw your elbows back and take a deep breath; hold the position for 5 to 10 seconds. Release and bring the arms out to the sides again. Repeat the exercise 10 times.

2. Cat and Cow Pose

How To Do Cat and Cow Pose

The Cat and Cow Pose can be done together as a two-part exercise, checking to make sure the spine is properly aligned throughout the stretch. Begin on your hands and knees, keeping your arms parallel to your torso and your hips and knees level to the floor. Inhale and arch your back like a Halloween cat, tucking your chin in towards your chest. Exhale and curl your spine towards the ceiling, dropping your head back. Repeat this motion 10 times.

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3. Thread the Needle Pose

How To Do Thread the Needle Pose

This exercise helps with stretching the shoulders and chest. Begin by lying on your back with your knees bent and your feet planted firmly on the floor. Take your left arm and place it straight up, then reach across with your right arm and let it drop over to the side. Take a deep breath, hold it for 30 seconds, then slowly release and switch sides.

4. Eagle Arms

How To Do Eagle Arms

This is a great stretch for the upper back and shoulder muscles. Stand up straight and bring your left arm up to shoulder-level, then cross it over your right arm. Bend your elbows and grab both hands with your palms facing each other. Gently draw your arms back as far as you can, hold the position for 10 seconds, then release and switch arms.

5. Sphinx Pose

How To Do Sphinx Pose

This is a great stretch for the upper back and spine. Start by lying down on your stomach with your arms at your sides. Press your forearms and elbows down onto the floor, then slowly lift your head and chest up, keeping your pelvis and legs firmly on the ground. Hold this position for 30 seconds, then slowly lower and repeat.

6. Seated Backbend

How To Do Seated Backbend

This is a great stretch for the back muscles. Begin by sitting cross-legged on the ground, with your arms straight up towards the sky. Gently lean back and let your arms fall behind you. Take a deep breath and hold the position for 30 seconds. Then, come out of the stretch and repeat.

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7. Child’s Pose

How To Do Child’s Pose

This is a great stretch for the spine and back muscles. Begin on your hands and knees with your feet and legs together. Bend your torso forward until your forehead is resting on the floor, then stretch your arms out in front of you. Take a few slow, deep breaths, then slowly come out of the position.

People Also Ask

What is the best exercise for upper back pain?

The Cat and Cow Pose and Chest Expansion are two of the best exercises for upper back pain relief.

How often can I do back stretches?

It’s best to do back stretches 3-4 times a week.

Will doing stretches help relieve upper back pain?

Yes, stretching your upper back can help relieve pain.

Which stretch is best for the upper back?

The Chest Expansion and the Cat and Cow Pose are both great for the upper back.

Are stretches for upper back pain safe?

Yes, stretches are generally safe for upper back pain relief, but be sure to warm up your muscles before stretching.

Final Words

Upper back pain can be a difficult and uncomfortable condition to live with. But with these stretches, relief from the pain is possible. Give these stretches a try for upper back pain relief, and you may find some much-needed relief.