Overcome Upper Back Pain & Tension With Three Quick, Easy and Effective Exercises!


We have all experienced it; that nagging pain or tension in our neck, shoulders or between our shoulder blades.  What causes it? Surprisingly, more times than not it all begins with the muscles in our chest! These muscles, primarily pectoralis major and pectoralis minor, are naturally stronger than the muscles in our upper back, such as the trapezius and rhomboids. Adding to this, many of our daily activities where we might not have the best posture, such as driving, sitting at a computer, or slouching on the couch reading a book or watching TV are also part of the problem.


Think of your upper body as a bow, you know like a bow and arrow. Just like how the tight string bends a bow, similarly tight chest muscles put tension on our weaker upper back muscles. These muscles feel tight, but they are actually overstretched or taut.

So what can you do?

First, be more mindful of your posture; it may seem to take more effort at first, but as you pay more attention to your posture you will find that good posture feels better!

Next, exercise; depending on your preference, do yoga, or weight-bearing workouts that include strengthening weak muscles. Strong upper back muscles actually make it easier to keep our chest stretched out and to have better posture. Why? Because they are more able to do their job of helping us stay upright. I love the feeling of walking out of the gym standing straight and tall without any effort!

But you might be saying “that’s fine, but I’m hurting right now!” So here’s what you do. Try these three exercises. They are quick and easy and you can do them anywhere. If you do them consistently, once-a-day for just a few minutes, you will get the relief that you are looking for.