Combining dynamic and static stretches with targeted strengthening exercises can effectively alleviate upper back and neck pain. Additionally, focusing on strengthening your core muscles can provide further relief and prevent future discomfort.
Struggling with neck and back discomfort?
No matter what’s behind your discomfort—be it smartphone slouching, long desk hours, or an injury—incorporating stretches and strength-building exercises into your routine can significantly aid in your healing process.
Here are 19 exercises designed to stretch and strengthen the muscles in your:
- neck
- shoulders
- upper back
- mid back
- lower back
For optimal results, aim to integrate these stretches and exercises into your routine several times a week.
Daily Relief Routine for Upper Back and neck Pain
This routine consists of simple stretches and exercises designed to alleviate tension and strengthen muscles in your upper back, promoting relief from discomfort. Aim to perform these movements regularly for optimal results in managing and preventing upper back pain.
How to warm up:
Begin by gently warming up your upper back and neck muscles with dynamic stretches and mobility exercises to prepare them for the upcoming routine.
Before beginning your workout, it’s essential to ready your muscles, ligaments, and joints for the activity ahead. Incorporating dynamic stretches can assist in warming up, and a 5–10 minute cardio warmup, such as walking, cycling, or a light jog, can also be beneficial.
While static stretches, which involve holding a stretch in one position, are great for enhancing flexibility and improving range of motion, it’s generally advisable to save them for post-workout or incorporate them into a more dynamic warmup routine beforehand.
Extended static stretching, particularly for durations exceeding 60 seconds, can temporarily diminish your muscular strength and endurance, as well as your reaction time and overall performance.
If you do choose to incorporate static stretching into your warmup, aim for shorter durations of 10–20 seconds per stretch. Otherwise, it’s best to save static stretching for after your workout.
Shoulder, and Upper Back And Neck Dynamic Stretches:
Select several exercises from the provided list and dedicate 30 seconds to 1 minute for each during your warm-up regimen prior to commencing your workout session. This preparatory routine aids in priming your muscles, increasing blood flow, and optimizing performance, reducing the risk of injury and enhancing overall effectiveness.
Neck roll:
Good for: upper back and neck
- Stand or sit upright, facing forward.
- Start by tilting your head to the right, feeling the stretch from your neck to your trapezius muscle.
- After a brief pause, slowly rotate your head counterclockwise.
- Pause again at your left shoulder before completing the circle to the starting position.
- Repeat the movement, this time rolling clockwise.
- Perform this sequence 2–3 times for a relaxing neck roll exercise.
Shoulder roll:
Beneficial for: shoulder and upper back and neck mobility
- Stand upright with your arms relaxed at your sides.
- Engage your shoulder muscles and begin rolling your shoulders backward in a smooth, circular motion.
- Perform five rotations in this direction, focusing on the full range of motion.
- Next, switch to rolling your shoulders forward, again completing five rotations.
- Repeat this sequence for a total of 2–3 sets, allowing your shoulders to relax between sets.
- This exercise helps improve shoulder mobility and can relieve tension in the upper back and neck.
Arm circles:
Effective for: shoulder mobility
- Begin by standing with your arms extended out to your sides, parallel to the floor, palms facing down.
- Initiate the movement by circling your arms forward, starting with small circles and gradually increasing the size.
- Complete 20 circles in this direction, focusing on engaging the shoulder muscles.
- Reverse the movement to circle your arms backward, again performing 20 circles.
- This exercise helps improve shoulder flexibility and can alleviate stiffness and discomfort in the shoulders and upper back and neck.
Overhead arm reach:
Effective for: improving shoulder and upper back mobility
- Begin seated in a chair with feet flat on the floor.
- Extend your right arm overhead, reaching towards the left side to stretch your right lat and shoulder.
- Hold briefly, then return to start. Repeat 5 times, then switch sides.
Chair rotation:
Beneficial for: enhancing flexibility in the upper, mid, and lower back
- Sit sideways in a chair, ensuring your right side rests against the chair’s back.
- Without moving your legs, rotate your torso to the right, reaching for the chair’s back with your hands.
- Maintain the rotation, using your arms to deepen the stretch as your muscles relax.
- Hold this position for 10 seconds, then repeat the sequence three times on each side.
Cat-Cow:
Ideal for: improving flexibility in the mid and lower back
- Assume a tabletop position, aligning your palms under your shoulders and your knees under your hips.
- Inhale deeply, tucking your pelvis and rounding your mid-back while drawing your navel towards your spine and relaxing your neck.
- Hold for 3–5 seconds. Exhale slowly, returning to a neutral spine position.
- Next, inhale and arch your back, lifting your face toward the sky. Hold for 3–5 seconds.
- Repeat this sequence five times for a rejuvenating stretch and strengthening routine for your mid and lower back.
Knee to chest:
Effective for: targeting the lower back
- Lie on your back, then bend your left leg and pull it toward your chest, holding for 5 seconds before releasing.
- Switch to your right leg and repeat.
- Do this sequence three times to stretch your lower back.
Thoracic extension:
Effective for: promoting flexibility and mobility in the upper and mid back
- To maximize effectiveness, you’ll need either a foam roller or a chair for this stretch.
- If using a foam roller, place it under your thoracic spine and let your head and glutes rest to the sides. Extend your arms overhead for a deeper stretch.
- Alternatively, with a chair, sit facing forward and let your upper body lean over its back. Reach your arms up for a deeper stretch.
- Hold each position for 5 seconds before releasing. Repeat this sequence three times.
Strengthening exercises:
Building strength in your back and neck is paramount for reducing and preventing pain. To effectively target these areas, incorporate a variety of exercises into your routine. Consider including deadlifts, bent-over rows, pull-ups, lat pulldowns, superman holds, bird-dog exercises, neck flexion and extension exercises, shrugs, back extensions, and bridges. These exercises engage different muscle groups in your back and neck, promoting overall strength and stability. By incorporating these exercises into your regimen, you can minimize discomfort and lower the risk of injury while enhancing your overall fitness level.
Certain exercises require dumbbells or resistance bands, while others rely solely on your body weight. Aim for a balanced mix of both types, if feasible.
Row:
Effective for: targeting and strengthening the upper back and neck muscles
For this exercise, you’ll need a resistance band or a light to medium dumbbell to maximize its effectiveness.
- Secure the resistance band to a stable object and grasp each handle, fully extending your arms.
- Engage your lats by pulling the handles straight back, maintaining proximity to your body.
- Alternatively, with a dumbbell, stand perpendicular to a wall, supporting yourself with your left hand and holding the dumbbell in your right hand, arm extended.
- Hinge at your hips to a 45-degree angle, allowing the dumbbell to hang freely.
- Maintain a neutral neck and soft knees as you lift the dumbbell directly upward, keeping your elbow tucked.
- Complete 2–3 sets of 8–12 repetitions for a strengthening and toning workout.
Face pull:
Beneficial for: enhancing shoulder and upper back strength
- To perform this exercise, attach a resistance band to a stable surface above eye level.
- With an overhand grip, grasp each handle.
- Pull the handles directly towards your face, spreading your upper arms out to the sides and squeezing your shoulders together.
- Pause briefly, then return to the starting position.
- Perform 3 sets of 12 repetitions to strengthen your shoulders and upper back and neck, enhancing your posture and reducing discomfort.
Scapular squeeze:
Ideal for: targeting and strengthening the shoulder and upper back muscles
- Stand with your arms relaxed at your sides.
- Squeeze your shoulder blades together, holding for 5 seconds before releasing.
- Repeat this movement 3–5 times to strengthen your upper back.
Wall angel:
Beneficial for: improving mobility and relieving tension in the shoulders, and upper back and neck.
- Stand against a wall, ensuring your back is flat.
- Step your feet out slightly to allow your back and neck to rest comfortably against the wall.
- Extend your arms to form a “T” shape against the wall, then bend your elbows to create 90-degree angles.
- Slowly move your arms up and down in a “snow angel” motion, maintaining contact with the wall.
- When your fingers touch above your head, return to the starting position.
- Perform 3 sets of 10 repetitions to strengthen your neck, shoulders, and upper back.
Reverse dumbbell fly:
Effective for: targeting and strengthening the shoulders and upper back muscles
- Hold two light dumbbells and hinge forward at the waist to a 45-degree angle, with your arms hanging straight down.
- Maintain a neutral neck and look down as you raise your arms to the sides and upward.
- Squeeze your shoulder blades together at the peak of the motion.
- Perform 3 sets of 8–12 repetitions to strengthen your shoulders and upper back and neck.
Lat pulldown:
Ideal for: strengthening and toning the shoulders and upper back, improving posture, and reducing discomfort
- Sit or stand beneath a resistance band secured to a stable overhead surface.
- Draw the band down until your upper arms are parallel to the floor.
- Hold briefly at the bottom, contracting your lats, then return to the initial position.
- Perform 3 sets of 8–12 repetitions for a challenging upper back and shoulder workout.
Superman:
Effective for: targeting and strengthening the muscles of the mid and lower back, promoting better posture and reducing discomfort.
- Start by lying on your stomach with your arms extended overhead.
- Engage your back and glutes to lift your arms and legs off the floor simultaneously, keeping your neck in a neutral position.
- Hold briefly at the top, then lower back down.
- Perform 3 sets of 10 repetitions of the Superman exercise to strengthen your mid and lower back, improving posture and reducing discomfort.
Static Stretches to Do After Your Workout
Include some static stretching in your post-workout routine for improved flexibility and muscle recovery.
Pec stretch:
Beneficial for: enhancing flexibility and reducing tightness in the chest and shoulder muscles, promoting better posture and range of motion.
- Stand in a doorway and position your forearms on the doorframe with your elbows bent at a 90-degree angle.
- Gently lean forward, allowing your body weight to create a stretch in your chest and shoulders.
- Hold this position for 10 seconds, then relax. Repeat this stretch 3 times to improve chest and shoulder flexibility.
Child’s Pose:
Effective for: enhancing flexibility and reducing tension in the shoulders, upper, mid, and lower back, promoting better posture and range of motion.
- Begin in a kneeling position with your hands on the floor in front of you.
- Bring your big toes together and spread your knees as wide as possible.
- Slowly sit back on your heels while keeping your back straight.
- Extend your arms forward and lower your forehead to the floor, relaxing your shoulders.
- Hold this position for at least 15 seconds, focusing on deep breathing and relaxing the muscles of your shoulders, and upper, mid, and lower back.
Butterfly:
Ideal for: targeting and strengthening the shoulders and upper back muscles, promoting better posture and reducing discomfort.
- Cross your arms by placing your right hand on your left shoulder and your left hand on your right shoulder.
- Bring your elbows together in front of your chest until they touch.
- Maintain the position for 10–20 seconds, feeling the stretch in your shoulders and upper back and neck, then relax.
- Repeat this stretch 3–5 times to increase flexibility and reduce tension in these areas.
Upper trapezius stretch:
Effective for: targeting and relieving tension in the upper back and neck muscles, promoting better posture, and reducing discomfort
- Stand tall or sit upright in a chair. Place your right hand on the back of your head and your left hand behind your back.
- Gently pull your head towards your right shoulder with your right hand.
- Hold this stretch for 10–15 seconds, feeling the stretch in your upper back and neck.
- Repeat on the other side to stretch both sides evenly, improving flexibility and relieving tension.
Levator scapulae stretch:
Beneficial for: improving flexibility and reducing tightness in the upper back and neck, promoting better posture and range of motion.
- Stand tall or sit upright in a chair. Rotate your neck 45 degrees to the left.
- Gently tilt your head downward as if looking into a shirt pocket, using your left hand for a deeper stretch if needed.
- Hold this position for 10–15 seconds, feeling the stretch in your upper back and neck.
- Repeat on the other side to stretch both sides evenly, improving flexibility and reducing tension.
When to Seek Medical Advice
upper back and neck pain can often improve on its own, especially with rest and gentle stretching exercises. It’s important to listen to your body and give it the rest it needs to recover. Avoid activities that aggravate the pain and try to maintain good posture.
If the pain persists or worsens, it’s advisable to consult a healthcare professional for a proper diagnosis and treatment plan. They can help determine the underlying cause of the pain and recommend appropriate therapies, such as physical therapy, medication, or other interventions, to help you find relief.
If you experience severe or persistent upper back and neck pain, it is important to seek medical attention. A doctor can help identify the underlying cause of your pain and recommend appropriate treatment options.
If you experience severe or persistent upper back and neck pain, it is important to seek medical attention. A doctor can help identify the underlying cause of your pain and recommend appropriate treatment options.
Summary
Upper back and neck pain is a prevalent issue that is typically not a cause for alarm. Many individuals experience relief through gentle stretching exercises, which can help alleviate muscle tension and improve flexibility. It is important to approach these stretches cautiously, avoiding any movements that cause discomfort. If the pain persists or worsens, seeking advice from a healthcare professional is recommended.
Prior to stretching, it’s crucial to perform a thorough warm-up. This prepares your muscles and connective tissues, reducing the risk of injury. A warm-up routine should last approximately 6 minutes and should include a variety of exercises. These may consist of marching on the spot, lifting your knees, and rolling your shoulders.
If you experience severe or persistent upper back and neck pain that does not improve with regular stretching, it is advisable to consult a healthcare professional. Additionally, if the pain is accompanied by other concerning symptoms such as numbness, tingling, weakness, or difficulty breathing, it is important to seek medical attention promptly. These symptoms may indicate a more serious underlying condition that requires medical evaluation and treatment.
Dynamic stretching
Dynamic stretches are beneficial for increasing joint flexibility and muscle mobility by moving them through their full range of motion. Incorporating dynamic stretches into your routine can help alleviate and prevent upper back and neck pain.