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Upper back pain can affect you no matter your age, making it difficult to stay active and live your life normally. While the upper back (or thoracic spine) is less likely to be injured or cause discomfort compared to the lower back, injury can still lead to pain and muscle tension.
The position we keep our head and neck while scrolling through our phones or computers can cause upper back pain. When we hunch our shoulders forward and look down at the screen, muscles in the upper back and neck can become stiff and even lose strength over time, leading to poor posture. This is sometimes referred to as “tech neck” or “text neck,” implying a direct correlation between these aches and pains and spending lots of time on our mobile devices.
Thankfully, upper back pain can be relieved, and prevented, by adding simple stretches to your daily routine. Incorporating upper back stretches during the day ‒ whether at work, school, or home ‒ can help improve flexibility in the neck, shoulder muscles, chest, and back. If needed, work with a physical therapist or certified personal trainer to make sure you’re stretching appropriately to reduce the risk of injury.
From SpineUniverse
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From VeryWell Fit
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The Shoulder Roll stretch mainly targets the muscles of the shoulders, upper back, and chest, releasing stress and tension from the shoulders. It can also help improve mobility in your joints, muscles, and tendons.
From Healthline
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From Healthline
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Child’s pose is a stretch commonly used in yoga, and it helps stretch the thoracic spine and shoulder area. This position can also reduce stress and muscle fatigue.
From Healthline
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From VeryWell Fit
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This stretch is easy for beginners and great for relieving stiffness in the upper back, neck, and pectoral muscles. All you need is an open doorway!
From MayoClinic
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Since this stretch is done while sitting, it’s easy to incorporate into your day and helps break up the hours spent at a desk. The Seated Spinal Twist improves mobility and flexibility in the spinal muscles.
From Healthline
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From The Healthy
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Incorporating these upper back stretches into your routine can help prevent or relieve upper back pain by stretching and strengthening muscles in the targeted areas and also provide stress relief during a long day.
Flexibility is important for physical health and allows for a fuller range of motion, leading to a lower risk of potential injury. Upper back pain in particular can impact the surrounding parts of your body, potentially leading to pain in the lower back as well as stiffness in the neck or headaches. Stretching can also be a great way to spend time reflecting and meditating, and it can be incorporated into your yoga routine.
Before starting these upper back stretches, it’s important to warm up and loosen your muscles to prevent pulling or injuring the targeted areas. While performing each stretch, listen to your body and resist forcing the motions if they cause pain.
If you’re experiencing discomfort in your upper back or while performing these stretches, talk with your doctor.
Learn more about IIN’s rigorous curriculum that integrates 90+ of the world’s leading experts in health and wellness, blending the scientific and the spiritual to create an immersive, holistic health education.