Exercises & stretching
for upper back pain

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Benefits of exercise for upper back pain

Movement is one of the most effective ways to manage upper back pain. Gentle, consistent exercise helps loosen stiff joints, strengthen postural muscles, and improve circulation — all of which support recovery and reduce the risk of recurrence.

Unlike prolonged rest, which can make stiffness worse, regular activity helps your spine and rib joints stay mobile. Studies show that exercise-based programs improve pain, posture, and function for people with thoracic spine pain and other spinal conditions^{1 2}.

Staying active also supports mental well-being. Learning to move confidently reduces fear and builds lasting resilience in your back muscles and mind³.

Good Exercises for upper back pain

Not every exercise is right for every person. If a movement causes sharp pain or new symptoms, stop and consult a medical provider.

1. Seated Trunk Extension

Why it helps: Improve mid-back mobility and relieve stiffness from sitting.

How to do it:

Sit a bit forward on a chair.
Cross your arms.
Slowly lean your body backwards as far as comfortable.
This movement should be smooth and controlled.
Then, carefully return to the upright position.

2. Open Books

Why it helps: Improve spinal rotation and rib movement.

How to do it: Lie on your side with knees bent and arms together in front of you. Slowly open your top arm toward the floor behind you, turning your head to follow your hand. Pause, then return to start.

Helpful stretches for upper back pain

1. Cat-Cow Movement

How it helps: Gently mobilize the spine and relieve tension.

How to do it: On hands and knees, slowly round your back upward (cat), then lower your chest and lift your head (cow). Move smoothly between positions.

2. Child's Pose

How it helps: Stretch the thoracic spine and sides of the body.

How to do it: Sit on your heels. Bring your feet together and knees hip-width apart. Bend your body forward and rest your torso between your thighs. Try to reach out with your arms as far as possible. Hold this position for as long as you can.

Did you know?

Nearly two-thirds of herniated discs shrink naturally over time as the body reabsorbs the disc material, helping most people recover without surgery[9].

And in Sword’s digital back care programs, members report comparable recovery to traditional physical therapy, with fewer dropouts and greater convenience for daily life¹⁰.

Exercises to avoid with upper back pain

Most people can stay active safely, but a few movements may aggravate symptoms, especially early in recovery. Avoid:

Heavy overhead pressing or lifting when your pain is active
Prolonged static postures (holding one position for too long)
Sudden twisting or jerking movements
Deep or loaded backbends if they cause sharp pain

Exercise should feel tolerable, not painful. Gentle discomfort is normal, but stop if pain intensifies or spreads. High quality guidelines emphasize progressive, comfortable movement rather than strict avoidance of activity^{2 3}.

How Sword supports your recovery

Did you know?

In a 2023 clinical study, people using Sword’s digital exercise program for back pain showed similar pain and function improvements as those receiving in-person physical therapy, with higher engagement and satisfaction⁵.

That means movement, guidance, and support — even from home — can be just as effective for upper back pain recovery.

Clinical insight

The World Health Organization and the American College of Physicians recommend exercise, education, and self-management as the first line of care for spinal pain. Imaging or rest is rarely needed unless red-flag symptoms appear or pain persists beyond six weeks^{2 3}.

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Footnotes

Briggs AM, et al. Thoracic spine pain in the general population: prevalence, incidence and associated factors. BMC Musculoskelet Disord. 2009;10:77.

ACR Appropriateness Criteria. Thoracic Back Pain. J Am Coll Radiol. 2024.

Qaseem A, et al. Noninvasive Treatments for Low Back Pain: Clinical Practice Guideline. Ann Intern Med. 2017;166(7):514–530.

Iqbal M, et al. The Effects of Spinal Manipulation Added to Exercise on Pain and Quality of Life in Subjects with Thoracic Spinal Pain. Pain Res Manag. 2023; Article ID 7537335.

Cui D, et al. Randomized-Controlled Trial: Digital Care Program vs Conventional Physiotherapy for Chronic Low Back Pain. NPJ Digit Med. 2023;6:121.