Upper back pain isn’t just a desk-job problem—it’s a common issue for active people, too. Whether you’re lifting weights, swinging a golf club, or perfecting your jump shot, repetitive movements and muscle imbalances can lead to tightness, stiffness, and pain. If your upper back is always sore, it’s time to address the root cause. Try these three moves to relieve tension, improve mobility, and keep you feeling strong—on and off the field.
Many activities we take part in like working and sports require forward-reaching movements. Over time, this can tighten your chest muscles, pulling your shoulders forward and straining your upper back. This stretch helps open up your chest, allowing your back muscles to work more efficiently.
Weak upper back muscles contribute to poor posture and pain. Strengthening your upper back with scapular retractions helps keep your posture strong and pain-free.
A stiff upper back limits mobility and forces your neck and lower back to compensate. This move helps restore healthy movement.
Whether you’re training hard or just trying to stay active, upper back pain can slow you down. Stretching tight muscles, strengthening weak areas, and improving mobility will help you stay pain-free so you can keep doing what you love. Add these exercises to your routine and feel the difference!
Has your neck been bothering you too? Here are three exercises you can do to help your neck pain out too.
