Upper Back Tension and Neck Pain: 3 Foam Rolling Exercises That Can Help
Aching in the neck and pain through the upper back can make everyday life feel uncomfortable. When it feels like you are carrying the weight of the world on your shoulders, built-up tension is often part of the problem. The good news is that doing a few simple stretches regularly can go a long way toward easing discomfort.
Why Upper Back Pain Happens
Upper back pain is becoming more common as many people spend long hours hunched over a phone or sitting at a desk. Staying in that rounded, hunched-back posture for too much time can cause tension and stress to build in the neck, shoulders, and upper back.
Over time, this can lead to:
- An achy upper back
- Stiff shoulders
- Potentially bad headaches
- Poor posture
A Simple Way to Release Tension
Fortunately, there are restorative exercises that can help undo these pain-causing issues. Foam rolling can help release tightness in the neck, shoulders, and upper back while also helping you relax and de-stress.
Because the upper back starts around the base of the neck, these three exercises work the muscles from the neck down to the mid-spine. Spending just a few minutes, 3 to 4 times a week, may help ease pain and reduce tension in this 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 middle back. It can also help restore movement in the 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 the weight of your head.
- Lift your hips off the floor, keeping them in line with your upper back.
- Slowly and gently roll along the spine from the mid-back up toward the upper back and the base of the neck.
- Repeat 8 to 10 times.
2. Foam Roll Mid-Upper Back
This exercise helps stretch the chest and open the shoulders. If you are holding a lot of tension in your shoulders, this is a great one to include in your routine.
How to do it
- Kneel on the floor and place both hands in front of your body.
- Set 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 calming 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 into the foam roller.
- To open your shoulders, raise your arms overhead.
- Squeeze your shoulder blades together, then release.
- Repeat 8 to 10 times until you feel the stretch from your upper back into your neck.
Make These Exercises Part of Your Routine
If neck and upper back tension have been bothering you, these three foam rolling exercises may help release tight muscles and improve the way your upper body feels. Practicing them regularly can support better movement, less stiffness, and a more relaxed upper back.
Consult a healthcare professional before making changes.
