Relief for Upper Back Pain

Upper back pain is often a result of poor alignment or faulty mechanics in the neck, head, shoulders, or spine. Give these exercises a try to see if showing your posture a little love will help you find relief!

Complete 8-10 reps of each exercise to get the most out of these moves. Work your way up to 2-3 sets, every other day. Let us know how it goes!

Healthline content is strictly informational and should not be considered medical advice. See a licensed medical professional for diagnosis and treatment recommendations. Opinions expressed in this video may not reflect those of Healthline Media.

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[rickhunter]

If you see this comment please read all of it. I want to let you know what happened to me. I've been sleeping every night on my stomach with my head turn to the right. I've been sleeping this way for as long as I could remember. But particularly 19-21 up until I graduated college last summer. I then went on to be an iron worker. All that heavy lifting caused tension in my spine. It went from feeling like a strained muscle to feeling like I'm bleeding internally in my upper spine area. I've been trying for so long to find a stretch that could maybe stop the pain and I haven't yet. I could go to a chiropractor but I started working just a few months now and my ego can't handle the fact that I got hurt so quickly. The injury isn't super severe but it hurts sometimes, I haven't told anybody because I think it could be solved by doing stretches. The child’s pose stretch you did in this video targetted the exact area head on. It left like the bones in my upper spine are being squeezed. With rest and doing these surely I could get back to normal. I'll let you know.

[TokyoCX]

My god! U r a goddess
Thank you so much, it really helped me reduce the pain..
I was not able to sleep whole night 😭😭 now I feel much better n I hope i will work out much as possible during the daytime for more better results

[Gelenvader]

5:02 was my favourite stretch by far. Thank you!

[sudhakarkondeti]

"After doing these exercises, I experience relief for a few hours, but the pain returns by the evening, especially when sitting. How long might it take to fully recover? I've been dealing with this upper neck pain for the past year. Should I continue the exercises until it's permanently resolved, or do you have other recommendations?"

[kabiprasad]

Thank You so so much! Much relieved from the devastating pain in Back❤.

[meideng]

I have been following her for a week, my up back is much better than before.very nice exercise.

[susanc]

Can you do the one on your stomach standing?

[ssteeeeeve]

I’ll try these for a while and report back, a few of them I have already been performing for years though, but 6 of them I never tried. Have deep muscular pain central to thoracic, independent of side about a region of 3 vertebrae. I think it is from improper spinal position during lifting

[adityapradeep]

This really helped me a-lot. Thank you so much !!!!❤❤

[laytonstanner]

Supraspinatus tendon injury and bicep tendon. I'm doing strengthen exercises but I have big issue. When internally rotation my arm I'm having grinding from the front and on my back where Supraspinatus is located it's knocking with some pain like toght muscle. My self diagnosis has to be rounded shoulders as my upper chest is painful too and tight. I am gamer and havnt been gym since febraury because of the injuries I have unfortunately. I'm hopeing stretching my upper back aswel as chest and already stretching shoulder will help unpinge the tendons and open up the space for tendons to run smoothly.

[ankitanand]

If I am doing a 4-day/week intense strength training exercise targeting most muscles, is this stretching exercise still needed? (I have felt this pain whenever I have not been active and my job is done mostly sitting at a desk)

[creepersedge]

Thanks a lot for your exercises. I have started soing and felt relieved from pain after the few exercises.going to buy resistance band also and try the missed exercises also

[Harishmallisetty]

ur a godesses send to help us stay blessed and happy always

[SaraAhmed-wygs]

I'm a 15 year old girl and I'm not a very active person when I try any simple exercise my back hurts so bad like lifting things for example I lifted my little sister and after that I felt pain in my back for days and it's still not gone and I want to workout but I'm scared that I'll cause any damage and I want my back to be healthy again is this going to work for me? And I don't have a resistance band😭

[sarika]

These are all back exercises we do in gym isn't it?