Upper Back Pain Exercises

Questions? Call Toll-Free 1-

Contact us today. We're here for you seven days a week.

Contact Us By Phone 1-
Am I a Candidate for Surgery? Learn More
Request an MRI Review Submit Information

Upper Back Pain Exercises

Upper Back Pain Exercises

Upper back pain exercises build muscle strength in patients who have chronic pain originating in the cervical (neck) or thoracic (upper and middle back) regions. If you have been diagnosed with this spine condition, it is important to consult your physician before undertaking an exercise program.

Not all upper back pain is caused by a herniated disc or degenerative disc disease. In fact, most back pain is associated with a strained muscle, usually caused by repetitive activity or poor posture. Even this kind of pain should be evaluated by a physician if it persists for longer than a few weeks. After a physician consultation, preventive upper back pain exercises can be performed, even as you sit at your desk.

Exercising while at work

The American Association of Occupational Health Nurses recommends taking a “wellness microbreak” at work. That is, a quick stoppage of work activity every 30 to 60 minutes, during which you can perform one or more of the following exercises to avoid upper back pain symptoms:

  • Upper back movement – reach over your shoulders and place your hands flat against your upper back; bend forward, elbows toward the floor; unwind gradually, lower back to head
  • High-reach stretch – raise your arms above your head; spread your fingers; reach as high as possible; hold for five seconds, relax, then repeat five times
  • Shoulder rolls – sit comfortably, back upright and relaxed, feet flat on the floor; gently roll shoulders back; relax, then repeat five times
  • Shoulder squeeze – sit upright with the spine relaxed; bend your arms at a 90 degree angle and raise them to the side so that your elbows are pointing outward at shoulder height; move arms back, squeezing shoulder blades together; slide head back over shoulders
  • Shoulder shrug – sit upright with spine relaxed; shrug shoulders upward and hold; relax, then repeat five times

Minimally invasive treatment

If chronic discomfort persists despite weeks or months of upper back pain exercises or other conservative upper back pain treatment, contact Laser Spine Institute to learn how a minimally invasive outpatient procedure performed using advanced techniques may help you recover your spine health.

Need an immediate response?

Our live chat feature allows you to talk instantly with a representative.

  • - -

Download your info packet on
Minimally Invasive
Spine Surgery

& receive our e-newsletter.

También disponible en español

What is Laser Spine Surgery? Can Laser Spine Institute Help You?

You can get these answers by attending a medical seminar.

Back to Health

Be inspired, informed and connected.

Expert answers, informational videos and inspiring stories of patients who returned to life at its fullest with Laser Spine Institute.

Laser Spine Wellness

Patient Reviews and Stories

Natalie Gulbis shares her story about her road to recovery from back pain after minimally invasive surgery.

Learn about Natalie Gulbis' Recovery

Meet our Physicians and Surgeons

Our medical professionals know that you expect excellence in terms of medical attention. We strive to go Above and Beyond your expectations and deliver quality, patient-centered care at each of our surgery centers.

Learn about our physicians & medical staff