Upper Back Pain Relief Exercises [FAST RESULTS]

Dr Jared Beckstrand demonstrates 7 simple, effective exercises to alleviate upper back (thoracic spine) pain! Stretches to improve motion and mobility and strengthening exercises to increase strength and muscle function to help your upper back to feel better fast! Follow along at home with these incredible physical therapy exercises.

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Upper back pain can be caused from a variety of reasons.

The two most-common that I encounter in my physical therapy clinic are lack of range of motion (this area of your back is too “tight” or too “stiff”) or a lack of strength (lacking “stability” to perform a variety of daily functions).

Fortunately, the right stretches to increase motion and the right exercises to increase strength often alleviate pain in your upper back and help you to feel better fast!

And that’s exactly the purpose of this video! I want to demonstrate a few simple exercises that you can do at home to improve the condition of your back and decrease your upper back pain.

I hope you enjoy and I hope they help you to feel better fast.

BEST EXERCISES FOR UPPER BACK PAIN RELIEF
0:00 - INTRO
1:31 - ROTATION STRETCH
2:39 - ROTATION STRETCH (SEATED)
3:29 - EXTENSION STRETCH
5:02 - FOAM ROLLER
7:03 - PRONE “W” (SCAPULAR PINCH)
8:12 - “Y’s AND T’s” EXERCISE BALL
9:25 - WALL FACE PULL

Did you try these exercises? Did they offer you some relief? Be sure to leave me a comment down below telling me your experience!

Also hit the THUMBS UP button if you liked the video and SUBSCRIBE to Tone and Tighten here on YouTube if you haven’t done it yet.

Have an amazing day and make it happen.

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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.

[spaceuncharted]

I know this was made a year ago and nobody is going to read this, but if you do, understand that this legitimately helped my upper back pain from sleeping incorrectly and sitting at a desk most of the time. Stretching is really good for you, and I have been neglecting it for too long, take care of yourself, do some stretches, even if you have no equipment, finding proper stretches like this on youtube is free and will help you a ton, it takes almost no effort and can give you immediate relief, so please, don't neglect exercising.

[ero..]

As a 15 yrs old grandpa I can't be more thankful than this🗿

[CallBackChristina]

I must have gotten out of bed at a bed angle because I had pain in my upper left back and it made me stiff. I came to YouTube for a solution and that first stretch gave me 100% relief. I’m definitely going to get back into yoga after this. Thank you 🙌🏽

[joef]

1:31 - ROTATION STRETCH
2:39 - ROTATION STRETCH (SEATED)
3:29 - EXTENSION STRETCH
5:02 - FOAM ROLLER
7:03 - PRONE “W” (SCAPULAR PINCH)
8:12 - “Y’s AND T’s” EXERCISE BALL
9:25 - WALL FACE PULL

[tsgmoronplays]

I’m 18 and was left barely able to walk because of a muscle problem that we still don’t know what caused. I found your videos and started doing the stretches once a day and it’s the only thing that relived the pain. Your videos rly saved my life man thank you for making these

[JustFknHustle]

Nobody will probably see this cause the video is a couple years old, but MAN! My neck & the left side of my upper back has been stiff & painful for the past week. I even went and got a professional massage & was still in pain, this video is the ONLY thing that has helped me. The very first movement gave me so much relief. I only needed to do the first 3 & i feel 100% better than i have been feeling. Thank you!!!

[Bxbiriah]

I have scoliosis and I was having really bad anxiety because of how much pain my upper back was in this for sure helped me and I’ll be continuing doing these exercises to better my health and my back! Thank you so much

[joelguzman]

The amount of relief that I felt when I did the first stretch, this really helped me out a lot, thank you !!!

[goldmannglobal]

The effect is instant. I'm breathing! Thank you and may your blessings reach more people.

[strawberrysmoothie]

Thank you so much for this video! 🥺🙏 I started feeling relief already after the first exercise. To anyone who suffers from back pain from long hours sitting at the desk — please try this, it works! I did all the exercises except those requiring special equipment like the foam roller and the ball. My back feels a lot better already, I’m so thankful. 🙏

[Courage.]

I am a stroke survivor of 3 years. This stretching routine is perfect for the spasticity on my right side of my back between my spine and shoulder blade!!

[markdd]

I am an active male in my 60s who still runs everyday. Have had mild back pain for a number of years but the past 6 months it gotten worse. I started doing his lower back exercises and then started doing the upper stretch exercises as part of my daily exercise routine. I have had great results, my back is not as tight the pain has gone away and I can sleep better at night. I have looked at other videos but his are the best because he walks you thru each exercise and keeps you focused on the technic. Game changer

[dpcgdus]

Just doing the first stretch in bed, at 4 am, ( up with pain since 1 am) helped me to get some sleep for a few more hours. Excited to add this to my routine. Nothing else has helped so I'm very grateful for this helpful video.

[andresvelazquez]

I have pectus excavatum and never had a doctor or regular checkups. I didn’t truly understand what this did to my body until about a year ago when a physician pointed it out and told me what I had (age 17). Now I am (19) and I am finally getting into working on my posture and overall physical wellness because of my up spine pain . These exercises and stretches feel amazing and so reliving. If it’s not to much to ask could you possibly make a video specifically on pectus excavatum as I’m sure a lot of people are going through the same pain. I appreciate these videos as they have really helped.

[christinewoelke]

Thank you Dr. Jared! I have thoracic scoliosis S curve. I do yoga and pilates with modified spinal stretches. I can get really sore. This has been the best for relief 😌

[TheHigherFury]

I just tried the first, rotation stretch and I think I met God for a moment

[diamondcomfort]

I had a seizure last week and my upper back is super tight now. These stretches are exactly what I was looking for. Thank you, subscribed.

[sarahbadger]

Thank you so much! I'm a care aid and pulled a couple muscles at work last night. I've done 3 of these stretches and they've helped so much already! Thank you :)

[ravinayadav]

All the exercises were very good. Gave me the instant relief i wanted. Thankyou so much for sharing.

[liziwemwaledethlefsen]

Ooh wow i just tried the first exercise and it just worked like magic 🙏🏽. My back feels so relaxed