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Spending long hours at a desk that isn't properly set up for your body can cause havoc on your neck, shoulders, and upper back (and let's not even talk about the lower back). Add stress into the mix, and you're in for some serious discomfort.
Next time you're struggling with stiff muscles and tension in your upper back or neck, try these stretches. Whether you're at home or the office, these stretches provide immediate and lasting relief. Follow along with step-by-step guidance from a physical therapist and check out the demo video for tips on the best form. We’ll also dive into the reasons behind upper back and neck pain.
Understanding Why Your Neck and Upper Back Hurt
Upper back pain affects many people. You might slouch while typing emails, sleep awkwardly on your neck, or spend your days lifting heavy items (including children). This discomfort can also lead to other health issues, such as headaches, poor sleep, and limited mobility in your neck and shoulders.
“The neck tends to bear more stress and tension, especially when it tilts forward as we look at our screens or phones,” explains physical therapist Jennifer Esquer.
How to Address Upper Back and Neck Pain
While a gentle massage may provide temporary relief, it doesn't always address deeper issues, which means the pain could return. Fortunately, with simple stretches and low-impact mobility exercises, you can ease much of your upper body pain right at home.
Jennifer Esquer, PT, DPT
“Focusing only on massaging the neck muscles may overlook the root cause: the shoulders rounding forward and the upper back becoming stiff. Improving upper back mobility is a key step in relieving neck tension and pressure.”
Esquer shares some of her favorite, PT-approved exercises designed to alleviate neck, shoulder, and upper back discomfort. “These exercises are perfect for daily practice, particularly if you spend long hours at a desk or on your phone,” she says. “I personally enjoy doing [the open book] stretch first thing in the morning and using [the wall pec stretch] as a break from the computer throughout the day.”
1. Open Book Stretch
MeredithStep 1: Lie on Your Side
Lie on your side with your top leg crossed over the bottom leg. Keep the bottom leg straight but relaxed. Use your bottom hand to gently press the top leg down.
Step 2: Relax Your Head
Let your head relax into the position (use a pillow underneath for support if needed).
Step 3: Inhale and Reach Forward
Inhale deeply and gently extend your top arm and shoulder blade forward.
Step 4: Exhale and Reach Behind You
Exhale and slowly rotate your top arm across and behind you, as if you’re opening the cover of a book.
Step 5: Close the Book and Repeat
Bring the top arm back in front of you, closing the book. Repeat the movement for 10 to 15 repetitions on each side.
2. Thoracic Rotation Stretch
MeredithStep 1: Sit on Your Heels
Start on all fours, then gently sit back on your heels (as much as is comfortable). Alternatively, you can sit in a chair and lean forward over a low surface like a couch or bed.
Step 2: Extend Your Elbow Out to the Side
Place your right hand behind your head, with your elbow extending out to the side.
Step 3: Inhale, Twist, and Look Up
Take a deep inhale as you rotate your upper body to the right and gaze toward the ceiling (ensure your hips and lower body remain still). Use your breath to guide a gentle twist as far as you comfortably can, without moving the hips or lower back.
This movement may be smaller than anticipated, especially if you're tight or have a limited range of motion.
Step 4: Exhale and Rotate Back to Center
Exhale as you rotate your body back to the starting position at the center.
Step 5: Repeat
Perform 10 repetitions on each side.
3. Wall Pec Stretch
MeredithStep 1: Gently Bend One Leg Against the Wall
Stand beside a wall with the leg closest to it slightly bent and positioned in front. Tuck your tailbone under, and keep your hips squared forward, not facing the wall.
Step 2: Reach Your Arm Up and Over
Extend the arm closest to the wall upward and over into a diagonal position, reaching behind you toward the wall.
Step 3: Rotate Your Upper Body Away From the Wall
Keep your shoulder blade pulled down and toward your spine, then rotate your upper body away from the wall until you feel a stretch across your chest.
If your arm starts to feel numb, pause and reset the exercise as needed.
Step 4: Inhale Into Your Lower Ribcage, Then Exhale
Take a deep inhale into your lower ribcage and exhale slowly for 10 breaths.
Step 5: Repeat
Repeat the process on the opposite side.
When to Consult a Doctor About Upper Back and Neck Pain
Performing these gentle upper back stretches regularly may provide lasting relief from neck, shoulder, or upper back discomfort. Occasionally, with some rest, the pain may improve on its own. These exercises and stretches are designed to assist with mild to moderate discomfort in the upper back and neck region.
If your upper back and neck pain is ongoing or severe, and it's interfering with your daily activities, it's advisable to seek advice from a healthcare professional. Doctors, physical therapists, and other specialists can evaluate your condition, identify the underlying cause, and suggest an appropriate treatment plan.
