Best Exercises To Get Rid Of Upper Back Pain – Our Top 10

What could be worse than back pain which does not allow a person to stand, sit, walk or even sleep in peace?

Surgeries and medicines are temporary solutions, but a proper exercise regime is the only thing that can keep it away in the long run. An exercise regime must be prepared as strengthening the muscles and nerves gives your body a boost & helps you to stay fit. In today’s fast-paced and stress riddled world, exercises have been modified & altered to best suit people & their needs.

Upper Back Pain Exercises

1. Bat Wing:

Bat Wing is the best exercise for upper back pain reduction. Chest presses and push-ups help in strengthening the back muscles and arms. But this exercise helps in achieving the target by focusing the muscle contraction in the affected area to strengthen and avoid pain.  It is similar to row exercise, but with a multiplying range of movements to make sure that your rhomboids are pressurized.

2. Pec Stretch:

pec stretch exercises A Pec stretch exercise is a yoga movement where one needs to apply strength on the arm’s back side focusing on the back muscle. Take your position across a wall placing your right hand up on the wall in a manner that your elbow is on same lines as the shoulder. Gradually, move your body downwards using your hand as a support to avoid falling down. Place your opposite hand near you ribs. While doing any exercise, it is important to inhale & exhale in order to ensure proper blood circulation.

3. Downward dog at the wall:

downward dog at the wall This exercise has proven to be extremely beneficial for many out there suffering from back aches. All you have to do is just bend downwards facing towards the floor & try holding this position.  If your calves start paining, slightly bend your knees. Try to stay in this position for 10 seconds & then release.

[ Read: Flexibility Exercises ]

4. Thoracic Extension:

thoracic extension exercises There are a number of ways to do this exercise. One can just lie down and face upwards with head up straight or do the same activity with a foam roller. You can even sit on a chair clasping your hands behind the head, and then stretch your head upwards facing the ceiling. Repeat this activity 10 times a day.

5. Arm Slide:

standing arm slide exercise While doing Arm Slide exercise, stand against a wall with a straight posture. Lift your arms overhead while keeping your shoulder & arms touching the wall. Do not allow your shoulders to shrug towards your ears, your low-back to arch, or your arms to lift off the wall. Return to the starting position and repeat for 10 repetitions. This help in strengthening the upper back core muscles, thus avoiding bad fixes.

6. Shoulder Roll:

shoulder roll exercise Shoulder roll is an exercise one can perform anytime & anywhere. One needs to focus on making larger circles to smaller with circular shoulder movements. This helps in making muscles more flexible & supple.

[ Read: Exercise for Kids ]

7. Scapular squeeze:

scapular squeeze exercise Stretching is not as easy as it appears to be. Scapular stretching is an exercise which requires patience & effort. To do this exercise, one needs to keep his/her elbows by the side, then squeeze the shoulder blades together & hold for 5-10 seconds.  Relax & repeat this exercise 10 times a day.

8. Rowing Exercises:


Rowing exercise not only helps in alleviating pain, but also helps in strengthening shoulder muscles.  With each row, one takes the weight of the boat plank on the muscle with a slight jerk.  Rowing is a great exercise as it gives you a break from the traditional cardio exercises like running.

9. Mid Trap Exercise:


Mid trap is an ace form of exercise to strengthen shoulder muscles. It helps the performer to rest the front side of the body on the floor with support & focus on the back. It is an easy and effective exercise.

10. Push Ups:

push ups exercise Push ups is an effective exercise with added benefits..Push ups is much more than just losing abdominal fat. It can even help in curing upper back pain. 10 push-ups a day can keep you fit & keep the pain away.

Image source: 1 , 2 , 3 , 4 , 5 , 6 , 7

If You Enjoyed This Post, Sign Up For Newsletter

(And get your daily dose of Beauty & Wellness tips straight to your inbox)

The following two tabs change content below.
  • Kaartika

    Useful article thanks for the share

  • Meghana

    Nice share khushboo good work

  • Bhuvana

    they are useful for aged

  • Amrutha

    Very useful article thanks

  • TanayaPatil

    good article khushboo its very useful