4 Exercises To Relieve Upper Back Pain in 60 Seconds

4 Simple 60-second stretches to relieve upper back pain FAST! Effective stretches you can do at home with no equipment required. Demonstrated by a physical therapist to help you perform each exercise correctly and start to feel better fast!

=================================
=================================
=================================

Your mid and upper back consist of the area below your neck, above your lower back, and between your shoulder blades. We refer to this area as your thoracic spine.

This area is typically fairly mobile - not quite as mobile as your neck but more movement than your lower back. When it’s tight and stiff and not moving as well as it should (think desk job for long periods of time with poor posture) it can cause discomfort and even pain.

But here’s the thing - tightness and pain in this area typically cause tightness and pain in the joints above (the neck) and the joints below (the lower back).

That’s why it’s important to alleviate this pain and discomfort as soon as you start to feel it to keep your entire spine as healthy and pain-free as possible.

One of the best things that you can do to decrease pain in your thoracic spine is to maintain mobility in this area. That’s why in this video today I wanted to share with you four of the best stretches you can do to increase mobility and decrease pain in your upper back!

I hope you find these effective as you pursue your goals of being pain-free and healthy.

THE BEST EXERCISES FOR UPPER BACK PAIN

1:10 THORACIC EXTENSION MOBILIZATION
3:06 THORACIC EXTENSION STRETCH
4:32 THORACIC ROTATION STRETCH
6:01 ACTIVE THORACIC ROTATION STRETCH

Looking for more great videos to help with pain and tightness in your upper back? Give these a try…

DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.

[toneandtighten]

Why does your back hurt? What was the cause of the problem? Let me know your experience with the exercises in this video and I hope they help you! Thanks for watching and supporting Tone and Tighten. 🙏🏼

[datboyrains]

i’m 15 years old and i deal with back pain every day i am gonna try this out and see if it works 👍🏼

[marismith]

Thanks so much! This is really needed for me. Love your simple, easy to do, no machine, slow stretches. Easy for old lady like me😊

[roseanne]

Felt immediate relief after doing all these. Thanks!

[joef]

1:10 THORACIC EXTENSION MOBILIZATION
3:06 THORACIC EXTENSION STRETCH
4:32 THORACIC ROTATION STRETCH
6:01 ACTIVE THORACIC ROTATION STRETCH

[louistorres]

This video is the one video that's helped me with my upper back pain in nearly 10 years! It got so bad that at age 49 (I'm 50 now) I had to retire from being a fulltime professional wedding photographer after 25 years. I just used my roller, but I never let my head drop before, I always kept it up with my upper back very rigid. So the dropping of the head worked but then I added a side bend which feels like I stretched my teres, and I feel much better!! Thank you so much!!

[Sanji]

I am a 15 year old and having back pains already. I will try it and will see the results. Thank you for this helpful video

[tdae]

Sitting at my desk about to cry because I'm in so much pain. Did these and felt immediate relief...Thanks

[apexmovebetter]

Great work Jared! You really give out great information. Keep it up!

[beezyrider]

Thank you soooo much!!! I work in construction so I have very frequent back pain. Upper back was hurting me all day today. Came across your video and these stretches helped eliminate my pain today!! Will incorporate these into my daily routine

[mcryan]

Literally just pulled a back muscle. Sweet time to drop this video

[rachellehmann]

Thanks for posting this I got excited when you said lower back my back has been hurting since I got my back adjustment on Tuesday

[rolk]

Did all the exercises as you described and will incorporate them into my routines. Excellent content and presentation as always.
Dude, you rock! Thanks for all you do helping others with overcoming pain.

[angeluke]

Omg thx so much I did em and it works for my back pain...I was workin out and I believe I pushed to far in the upper part and hurt myself so thx u saved me and I do em now before and after workouts...😊 👍😁

[jeanneroberts]

I am having constant thoracic pain. I a retired Physio, I going to try out your exercises.Thank you.

[DrivingSchoolWA]

Thanks man, you're a lifesaver! It works 100%

[____adityaaa]

I was having soo soo soo much pain in my upper back, thank you dr. I got so much relief now

[Ramyapad]

Oops sorry just saw this now as was outside and i have left my note 8 at staycation in Singapore i need this as my back paining much love your channel much love your exercises much Thanks Ramya

[sagniknaskar]

BEING A STDENT I CONSTANTLY SUFFER FROM UPPER BACK BAIN AS I HAVE TO ALWAYS LEAN FORWARD DURING MY ONLINE CLASSES. YOUR EXERCISES GAVE ME INSTANT POSITIVE RESULTS. THANK YOU😊😊

[robjackson]

Thank you! Needed this!

Anyone tell you that you look like the Winter Soldier?