How to Prevent Upper Back Pain

About 84% of adults will experience some sort of back pain in their lives.[1] Upper back pain, although less frequent than lower back issues, is a problem for many today. Because the thoracic spine in the upper and middle back region is not as mobile as the lower back and neck, injuries are not as common. However, upper back pain can develop due to poor posture and chronic muscle tension. If you suffer from upper back pain, then exercise, good posture, and lifestyle changes may minimize bouts of discomfort, or even eliminate them completely.

Method 1
Method 1 of 4:

Stretching Your Muscles

  1. Step 1 Do shoulder rolls to relax your neck and shoulders.
    Also known as “shoulder shrugs,” shoulder rolls help release tension in your neck and shoulder area, which can help relieve upper back pain. Sit upright in a straight-backed chair with your feet flat on the floor. Bring your shoulders up to your ears, as if you were hunching, roll them back behind you, and then bring them down.[2]
    • Repeat this exercise in the opposite direction: up, forward, and down. Repeat this exercise two to four times, several times a day.
  2. Step 2 Stretch your shoulders by moving your elbows.
    Begin by placing your hands, palms down, on your shoulders. Your left hand should go on your left shoulder and your right hand on your right shoulder. Hold this position for three deep breaths and then relax. Repeat the stretch several times throughout the day.[3]
    • Keep your hands on your shoulders as you pull your elbows together. You should feel a stretch in your upper back and shoulder area.
  3. Step 3 Perform dart exercises to ease tension in your upper back.
    The dart back extension is a movement used in Pilates to target the upper back and neck region. Lie on your stomach with your arms at your sides and your legs straight. Squeeze your shoulder blades together and, keeping your neck straight, raise your head, arms, and chest off the ground. Hold the position for 2 seconds, then gently lower back down to the floor.[4]
    • Slowly lower your body to the ground with control and do 3 sets of 10 darts.
  4. Step 4 Do a seated side stretch.
    Sit an armless chair or stool and cross your left leg over your right leg. Place your right elbow at the outside of your left knee and gently twist toward the left. Hold this stretch for 10 seconds, then repeat on the other side.[5]
    • Repeat this stretch 3-5 times a day on both sides to help reduce your upper back pain.
    • If you feel any pain, stop stretching and don’t stretch farther than is comfortable.
  5. Step 5 Try shoulder squeezes to release tension.
    Shoulder squeeze exercises can help release tension in your upper back and shoulders, reducing your pain. Sit or stand with your arms at your sides and squeeze your shoulder blades together. Hold for a few seconds, release the stretch, and then repeat it.[6]
    • Make sure you don’t just arch your chest forward.

    Tip: Try to imagine strings in your shoulder blades pulling them together. Create the movement from your shoulder muscles, not your chest.

  6. Step 6 Do arm stretches to loosen up your shoulders.
    Arm stretches will help your shoulders stay flexible and relieve tension, which can help reduce and prevent pain. Bring your right arm across your chest, reaching as far across your body as you can. Place your left hand on your arm near your elbow and gently pull on your right arm to deepen the stretch. Hold the stretch for 10 seconds. Repeat the stretch 3-5 times and then repeat the stretch with the other arm.[7]
    • If you feel any pain, stop the stretch.
  7. Step 7 Try the prayer-cat-camel Pilates positions.
    Get down on all fours, take a deep breath, then lean back on your heels as you exhale. Lower your head, tuck your chin, and extend your arms in front of you into prayer pose. Inhale as you move back to all fours. Arch your back toward the ceiling, tucking your head and abs to get into cat pose. Exhale and lower your abs toward the floor. Arch your back down toward the floor and reach your chin toward the ceiling to get into camel pose. Return to prayer pose and repeat the sequence for 5 repetitions.[8]
    • This Pilates position will help increase your flexibility and will also help you stretch out tense muscles in your back and shoulders.
    • This is also known as “child’s pose” in yoga.
  8. Step 8 Use segmental rotations to stretch your back.
    Lie on your back on the floor with your arms out to your sides. Bend your knees, keeping your feet flat on the floor. Tighten your stomach muscles and keep your shoulders flat on the floor as you lower your knees gently to one side. Your knees should move together toward the floor. Don’t go farther than is comfortable. Hold this position for 3 good, deep breaths. Gently bring your knees back to the center position, then repeat the stretch on the other side. Do this several times a day.[9]
    • Segmental rotation is a good way to gently stretch your back while building core strength, which can add stability and reduce your back pain.
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Method 2
Method 2 of 4:

Strengthening Your Back

  1. Step 1 Exercise your upper back with opposite arm and leg raises.
    Lie down on your stomach with your hands and legs straight and your arms stretched out in front of you. Gently raise your right arm and left leg, in addition to a slight raise of your head. Hold for a couple of seconds and then lower. Repeat with the left arm and right leg. Do the exercise 2-3 times a day to strengthen your upper back.[10]
    • Place a small pillow under your lower stomach area to make it more comfortable.
  2. Step 2 Try a modified plank.
    The full plank can be difficult to do, especially if you have back pain or weaker core muscles. A modified plank will help you strengthen your core muscles safely, without putting too much strain on your back.[11]
    • Lie on the floor on your stomach. Use a yoga mat for cushioning.
    • Raise yourself up so that your body is resting on your elbows and forearms and your knees and your elbows are directly beneath your shoulders. You can place your hands flat on the floor or keep them in loose fists.
    • Straighten spine so your back, shoulders, and neck are aligned and you’re looking at the floor, but not slumped toward it. Don’t look toward the ceiling.
    • Tighten your stomach muscles to help you hold the position. If you need to create extra resistance, you can use your abdominal muscles to press your elbows and knees towards each other.
    • Hold this position as long as you can. Aim to hold it for at least 3 deep, even breaths.
    • Gently lower your body to the floor and relax for a moment. Repeat the position several times throughout the day.
  3. Step 3 Perform the “bridge” exercise.
    Doing the bridge exercise properly will help build core strength and relieve back pain. You’ll also strengthen your glutes and hamstrings, which help with stability.[12]
    • Lie on your back on the floor. If you’d like, you can use a yoga mat to cushion your back.
    • Bend your knees, keeping your feet flat on the floor. Keep your head and shoulders relaxed, not tense.
    • Tighten your abdominal and gluteal (buttock) muscles. Using these muscles, push your hips toward the ceiling until your body forms a straight line from your knees to your shoulders. Your hips should not sag or arch too much. Your buttocks and abs should hold you in place.
    • Hold the position as long as you can. Inhale deeply through your nose and exhale through your mouth as you hold the position. Try to hold the position for at least three good breaths.
    • Gently lower your hips back to the ground. Take a breather, then repeat the bridge four more times.
  4. Step 4 Do single-leg abdominal presses to build your core muscles.
    This exercise will help strengthen your core without putting too much strain on your back. Stronger core muscles mean a healthier, less painful back.[13]
    • Lie on your back on the floor. You can use a yoga mat for cushioning.
    • Bend your knees, keeping your feet flat on the floor. Make sure your back is in a “neutral” position (you should be able to just slip a hand between the natural arch in your back and the floor).
    • Tighten your stomach muscles. Bring your right leg up so that your knee forms a right angle to the floor. Place your right hand on your right knee.
    • Keep your stomach muscles tightened to pull your knee toward your body as you push your right hand against your right knee. You should encounter some resistance as you push.
    • Take deep, even breaths as you hold the position. Try to hold it for at least 3 good breaths.
    • Gently lower your right leg to the floor. Repeat the exercise with your left leg and left hand. Do this five times on each side.
    • Once this position becomes comfortable, you can increase the difficulty by placing your hand on your opposite knee (i.e., left hand on right knee, right hand on left knee). You can also increase the difficulty even more by placing your hand on the outside of your knee and pushing inward as you use your ab muscles to keep your leg upright.
  5. Step 5 Perform the double-leg abdominal press.
    Once you’ve mastered the single-leg abdominal press, you can move up to the double-leg press. This exercise will strengthen your core even further.[14]
    • Lie flat on your back on the floor. Use a yoga mat if you would prefer. Make sure your back is in a neutral position.
    • Tighten your abs. Raise both legs off the floor so that they are at a 90-degree angle to the floor. Rest your hands on top of each knee (left hand for left knee, right hand for right knee).
    • Keeping your abs tight, push your hands against your knees as though you are pushing them toward the floor. Use your abs to keep your knees pulled up toward your body.
    • Take deep even breaths while you perform this hold. Try to hold the position for at least three breaths.
    • Gently lower your legs to the floor. Take a breather, then repeat the exercise for 5 times on each side.
    • You can perform the same variations with the double-leg press as with the single-leg press.
  6. Step 6 Perform a quadruped exercise.
    This exercise also helps strengthen your core muscles in a back-friendly way. Get down on all fours and align your spine so that your back, shoulders, and neck form a healthy line. Tighten your stomach muscles. Raise your right arm up off the floor and reach ahead of you with your palm facing up. Hold this position for 3 good breaths. Return your right arm to the floor and repeat this position with your left arm. Then, raise your right leg off the floor and stretch it behind you. Hold this position for three good breaths. Lower your right leg to the floor and repeat this position with your left leg.[15]
    • You can perform the exercise on a yoga mat if you would prefer. Make sure your hands are directly underneath your shoulders.
    • If this is too easy for you, increase the difficulty by raising the opposite arm and leg (i.e., right leg and left arm, left leg and right arm) at the same time. Repeat with the opposite side.
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Method 3
Method 3 of 4:

Following a Healthy Lifestyle

  1. Step 1 Maintain a good weight.
    Being overweight puts strain on your back muscles that can cause pain. Speak with your doctor if you are not sure whether you are at a healthy weight.[16]
    • Always consult with a doctor before beginning a weight-loss regimen. Crash diets and other unsafe techniques can seriously endanger your health.
  2. Step 2 Get plenty of cardio.
    Regular aerobic exercise will help you increase your strength and endurance. Go for exercises that will not hurt your back, such as swimming or even brisk walking. Avoid things like running or jogging, which could cause painful jolts.[17]
    • Consult with your doctor to find out what exercises are most effective and safe for you.
    • Although it may seem like a low-impact activity, golf is actually not good for people with back problems.[18]
  3. Step 3 Practice good posture....
    Practice good posture. Poor posture is a common cause of upper back pain. Standing or sitting in unhealthy positions can put strain on your neck, shoulders, and back muscles, causing pain.[19]
    • Back against a wall and stand comfortably with your heels 2-4” away from the wall. Your buttocks, shoulder blades and head should all touch the wall, but the “small” of your lower back should not.[20] Remind yourself daily to walk with shoulder blades pulled slightly back, stomach tucked in and head upright.
    • Keep your head even when standing or sitting. Try to avoid letting your head slump forward, as this puts a lot of strain on your neck, shoulders, and upper back.[21]
    • Your spine has natural curves, so standing with good posture will not produce a perfectly straight back.
  4. Step 4 Set up an...
    Set up an ergonomically correct workstation. Sitting for long periods of time can cause back pain, especially if you’re using poor posture. Use ergonomically correct chairs at home and work, and make sure that your desk is at the proper height (or use a standing desk).[22]
    • An ergonomic office chair is an especially important tool to prevent upper back pain, by lining up your head, shoulders, hips and knees. This posture prevents strain on your neck and spine while looking at a computer screen.
    • Keep your monitor just below eye level. Your elbows should be close to your body and supported.[23]
  5. Step 5 Sleep on your back or side to reduce pressure on your back.
    Sleeping on your stomach places extra pressure on your back and can cause neck and back pain. Place a small pillow under your knees if you sleep on your back, or between your knees if you sleep on your side to make it more comfortable and to help keep yourself from rolling onto your stomach while you sleep.[24]
    • A rolled-up towel instead of a pillow will also work.
  6. Step 6 Reduce your stress to keep tension from developing into pain.
    Stress and anxiety lead to increased tension in your shoulder and neck muscles, which may result in upper back pain. Try to identify the stressors in your life so you can work to avoid them or be better prepared to handle them.[25]
    • Try yoga or tai chi. Their emphasis on gentle movement, meditation, and deep breathing will help relax you and increase your flexibility.[26] [27]
    • Meditation can also help you relieve stress.
    • You can also try a hobby. Active hobbies, such as gardening or nature walking, will also help you stay fit.
  7. Step 7 Carry and lift objects properly to keep from injuring your back.
    Always lift with your legs, never your back. Begin with your knees bent slightly, but not in a squat. Keep the weight close to your body as you lift it, and let your legs push you up rather than pulling up with your back.[28]
    • Students often experience upper back pain thanks to overloaded, imbalanced backpacks. Wear a backpack over both shoulders and try to keep the load as light and balanced as possible.
    • When carrying heavy things such as grocery bags, try to carry about the same weight in each hand.[29]
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Method 4
Method 4 of 4:

Treating Upper Back Pain

  1. Step 1 Apply heat to relax your back muscles.
    Applying heat to the area where you feel back pain can help relax tense muscles and provide temporary relief from pain. You can use a heating pad or hot water bottle to apply heat to your upper back.[30]
    • Do not use a heating pad while you are napping or sleeping.
    • Apply heat for no more than 15-20 minutes at a time.
    • You may also find a hot shower or bath helpful. If you have a massaging showerhead, directing the warm pulsing water at your sore areas may bring relief.
  2. Step 2 Use ice to reduce pain and inflammation.
    Ice is usually reserved for acute injuries, such as an injury that has occurred within the last 48 to 72 hours. Ice may also be helpful to reduce pain and inflammation from arthritis.[31]
    • To make a cold pack, wet a hand towel or washcloth with water and wring it out so that it is just damp. Fold the towel and place it into a zip-top plastic bag. Freeze it for about 15 minutes. Apply the cold pack to the sore area for no more than 10 minutes at a time.
    • There are also commercial cold packs made with gel or clay that you can purchase at most drug stores.
    • Never place a cold pack directly on to your skin. Use a small thin towel in between the ice pack and the skin to avoid frostbite.
    • You can even use a bag of frozen vegetables as an ice pack. Choose something small and uniform, like peas or corn. Don’t eat vegetables that have been thawed and refrozen — keep this bag just for pain relief.
  3. Step 3 Take an over-the-counter (OTC) pain reliever.
    Try an NSAID (nonsteroidal anti-inflammatory drug) to help relieve pain and inflammation. Common NSAIDs include ibuprofen (Motrin, Advil), naproxen (Aleve), and aspirin.[32]
    • You can also take acetaminophen (Tylenol).
    • If these medications do not work, talk to your doctor about stronger prescription-strength pain relievers.
  4. Step 4 See your doctor if your back pain is persistent.
    If your back pain is chronic — meaning it lasts for a long time, develops gradually, or keeps coming back — you should see your physician. Chronic back pain may be related to a prior injury, for which you could need additional treatment.[33]

    Warning: If you experience feelings of weakness in your arms or legs, numbness or tingling in your abdomen, chest, arms, or legs, or difficulty with your bowels or bladder, see your doctor immediately.

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Expert Q&A

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  • Question
    What could be the cause of upper back pain?
    Scott Anderson, MA, ATC, SFMA, DNSP
    Scott Anderson, MA, ATC, SFMA, DNSP
    Sports Medicine & Injury Prevention Specialist
    Scott Anderson is the Chief Clinical Officer at SyncThink, an award winning startup founded out of Stanford University. Scott previously served as the Director of Sports Medicine/Athletic Training for Stanford University for over ten years from 2007 to 2017. Scott has over 18 years of clinical and management experience, and is a recognized international speaker on topics of clinical specialization, which include developmental kinesiology, neuroscience/concussion, and movement dysfunction. He is a certified Dynamic Neuromuscular Stabilization Practitioner (DNSP), Sports Safety Specialist and is certified to conduct Selective Functional Movement Assessments (SFMA), and Functional Movement Screenings (FMS). He earned a BS in Athletic Training from Washington State University in 2000 and an MA in Athletic Administration from Saint Mary's College in 2002.
    Scott Anderson, MA, ATC, SFMA, DNSP
    Scott Anderson, MA, ATC, SFMA, DNSP
    Sports Medicine & Injury Prevention Specialist
    Expert Answer
    Upper back pain is typically related to posture and the position of your cervical spine. For instance, you might be holding your cervical spine too far in front of your torso. Fixing that will help ensure that your mid-back muscles aren't doing extra work during the day just to support your upright posture.
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Warnings

  • Sudden, severe upper back pain could indicate a potentially life-threatening condition like a heart attack. Seek medical help immediately.
    Thanks
  • If your pain doesn’t go away with upper back pain treatment, see your doctor. In rare cases, the pain may require medical attention, such as medication, physical therapy, or surgery.
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References

  1. ↑ https://pubmed.ncbi.nlm.nih.gov/24994051/
  2. ↑ http://www.healthcenter.vt.edu/assets/docs/MCOrthoRehab-UpperBack.pdf
  3. ↑ http://www.healthcenter.vt.edu/assets/docs/MCOrthoRehab-UpperBack.pdf
  4. ↑ https://pubmed.ncbi.nlm.nih.gov/29332746/
  5. ↑ https://pubmed.ncbi.nlm.nih.gov/28505955/
  6. ↑ https://pubmed.ncbi.nlm.nih.gov/28505955/
  7. ↑ https://pubmed.ncbi.nlm.nih.gov/25540496/
  8. ↑ http://uhs.princeton.edu/sites/uhs/files/documents/Pilates-Flex-Stretch.pdf
  9. ↑ https://pubmed.ncbi.nlm.nih.gov/28505955/
  1. ↑ https://pubmed.ncbi.nlm.nih.gov/30040788/
  2. ↑ https://pubmed.ncbi.nlm.nih.gov/28171779/
  3. ↑ https://pubmed.ncbi.nlm.nih.gov/26957771/
  4. ↑ https://pubmed.ncbi.nlm.nih.gov/25467999/
  5. ↑ https://pubmed.ncbi.nlm.nih.gov/25467999/
  6. ↑ https://pubmed.ncbi.nlm.nih.gov/25467999/
  7. ↑ https://pubmed.ncbi.nlm.nih.gov/20683164/
  8. ↑ https://pubmed.ncbi.nlm.nih.gov/29124370/
  9. ↑ https://pubmed.ncbi.nlm.nih.gov/25741420/
  10. ↑ https://pubmed.ncbi.nlm.nih.gov/29889060/
  11. ↑ http://my.clevelandclinic.org/health/ns_overview/hic_Posture_for_a_Healthy_Back
  12. ↑ http://nof.org/articles/549
  13. ↑ https://pubmed.ncbi.nlm.nih.gov/28939263/
  14. ↑ https://www.osha.gov/SLTC/etools/computerworkstations/
  15. ↑ https://pubmed.ncbi.nlm.nih.gov/26835867/
  16. ↑ https://pubmed.ncbi.nlm.nih.gov/22327878/
  17. ↑ https://nccih.nih.gov/health/yoga/introduction.htm
  18. ↑ http://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/tai-chi/art-20045184
  19. ↑ http://www.nhs.uk/Conditions/Back-pain/Pages/Prevention.aspx
  20. ↑ http://www.nhs.uk/Conditions/Back-pain/Pages/Prevention.aspx
  21. ↑ https://pubmed.ncbi.nlm.nih.gov/20536800/
  22. ↑ https://pubmed.ncbi.nlm.nih.gov/20536800/
  23. ↑ https://pubmed.ncbi.nlm.nih.gov/30252425/
  24. ↑ https://pubmed.ncbi.nlm.nih.gov/30252425/
  25. ↑ http://www.nhs.uk/Conditions/Back-pain/Pages/Prevention.aspx

About this article

Scott Anderson, MA, ATC, SFMA, DNSP
Co-authored by:
Scott Anderson, MA, ATC, SFMA, DNSP
Sports Medicine & Injury Prevention Specialist
This article was co-authored by Scott Anderson, MA, ATC, SFMA, DNSP. Scott Anderson is the Chief Clinical Officer at SyncThink, an award winning startup founded out of Stanford University. Scott previously served as the Director of Sports Medicine/Athletic Training for Stanford University for over ten years from 2007 to 2017. Scott has over 18 years of clinical and management experience, and is a recognized international speaker on topics of clinical specialization, which include developmental kinesiology, neuroscience/concussion, and movement dysfunction. He is a certified Dynamic Neuromuscular Stabilization Practitioner (DNSP), Sports Safety Specialist and is certified to conduct Selective Functional Movement Assessments (SFMA), and Functional Movement Screenings (FMS). He earned a BS in Athletic Training from Washington State University in 2000 and an MA in Athletic Administration from Saint Mary's College in 2002. This article has been viewed 149,506 times.
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Co-authors: 14
Updated: May 8, 2021
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Article SummaryX

A good way to prevent upper back pain is to perform stretches targeted at your back. For instance, try hunching your shoulders up and then rolling them back down. If you primarily feel upper back pain when you’re sleeping, aim to sleep on your back or side to reduce pressure. Alternatively, for instant relief, apply a heating pad to the area for no more than 15 to 20 minutes at a time or take an over-the-counter pain reliever. For more tips from our Medical co-author, such as how to have proper posture that won’t strain your back, read on!

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Reader Success Stories

  • Sunil Kuhad

    Sunil Kuhad

    Nov 8, 2016

    "Very helpful results come after seeing this and doing all these exercises. Thanks a lot."
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