Upper Back and Neck Pain? Do These 3 Foam Rolling Exercises to Loosen Tension
An achy neck and upper back pain can make daily life uncomfortable and difficult. The good news is that a few simple stretches done regularly can help ease pain and bring relief.
If you often feel like you are carrying the weight of the world on your shoulders, built-up tension may be the reason.
Why Upper Back Tension Happens
Upper back pain is becoming more common, especially as more people spend the day hunched over a phone or sitting at a desk.
Staying in a hunched-back posture for too many hours can cause tension and stress to build in the neck, shoulders, and upper back. Over time, this can lead to:
- An achy back
- Stiff shoulders
- Potentially bad headaches
- Poor posture
The upper back starts at the base of the neck, so tension in this area can affect everything from the neck down to the mid-spine.
A Simple Way to Relieve the Pain
Luckily, there are restorative movements that can help undo these pain-causing issues and improve how your upper back feels.
These foam rolling exercises can help release tension in the neck, shoulders, and upper back. They can also help you relax and de-stress.
Spend a few minutes 3-4 times a week on these movements to ease upper back pain and reduce tension in the area.
3 Best Exercises for Upper Back Pain
1. Foam Roll Upper Back Extensions
This move helps lengthen and stretch the muscles of the upper and mid-back. It can also help restore movement in the mid-back thoracic spine.
How to do it:
- Lie face up on the floor with the foam roller placed horizontally under your body.
- Put your hands behind your head to support your neck and hold the weight of your head.
- Lift your hips off the floor and keep them in line with your upper back.
- Slowly and gently roll across the spine, moving from the mid-back up toward the upper back and the base of the neck.
- Repeat 8-10 times.
2. Foam Roll Mid-Upper Back
This exercise stretches the chest and helps open the shoulders. If your shoulders feel tight and tense, this is a helpful one to include in your routine.
How to do it:
- Kneel on the floor and place both hands in front of your body.
- Put a foam roller under your forearms.
- Inhale and round your back to begin.
- Exhale and lower your mid-back toward the floor, similar to cat and cow in yoga.
- Feel the stretch through your mid-back.
- Continue for 10 repetitions to stretch the chest and mid-back.
3. Foam Roll Spine
This is a relaxing stretch that can help improve posture while stretching tight shoulders and pecs.
How to do it:
- Lie on your back vertically along the foam roller.
- Plant your feet on the floor to balance and support your body.
- Rest your hands by your sides with your palms facing up.
- Tuck your chin to stretch the back of your neck.
- Gently press your mid-back into the roller to avoid creating a curve in your back.
- To open your chest, inhale and open your lungs. Exhale and gently press your back against the foam roller.
- To open your shoulders, raise your arms above your head.
- Bring your shoulder blades together, then release.
- Repeat 8-10 times until you feel the stretch from your upper back into your neck.
Make These Moves Part of Your Routine
These three exercises target the muscles from the neck to the mid-spine and can help release built-up tension caused by long hours of sitting and hunching forward. With a few minutes of practice 3-4 times a week, you may notice less pain, less stiffness, and a more relaxed upper back.
Consult a healthcare professional before making changes.
