Upper Back Discomfort
- Monna Damaso
- Feb 22
- 2 min read
by Monna Damaso, Physiotherapist
Upper back pain is a frequent problem for those with desk jobs. Spending long hours sitting, often with poor posture and an improper ergonomic setup, can lead to muscle stiffness and strain in the upper back. Common habits like slouching, hunching over a computer, or leaning the neck forward to view a screen can cause the muscles between the shoulder blades to become tense and overworked, resulting in discomfort and pain. Over time, this repetitive strain can lead to more serious problems, including rounded shoulders, muscle imbalances, and even spinal misalignment.
Here are some exercises you can do to relieve upper back pain:
1. Scapular Squeezes - Sit or stand with a straight posture. Pull your shoulder blades together, as if trying to hold a pencil between them. Hold for 5 seconds, then relax. Repeat several times to strengthen your upper back and improve posture.
2. Seated Thoracic Rotations - Sit with your feet flat on the floor and your back straight. Cross your arms over your chest or place one hand behind your head. Rotate your upper body to one side, turning as far as you comfortably can while keeping your hips facing forward. Hold for a few seconds, then return to the center and repeat on the other side.
3. Seated Thoracic Extension - Sit with your feet flat on the floor and cross your arms over your chest. Gently arch your upper back over the chair's backrest, lifting your chest upward. Hold for a few seconds, then return to the neutral position. Repeat several times to stretch and relieve stiffness.
If you know someone who is struggling with upper back pain from a desk job, share this with them. These exercises can be a simple yet effective way to reduce discomfort and improve overall posture and mobility. Taking a few moments to stretch can make a significant difference in how they feel throughout the workday.
If you would like an individualized assessment and program we recommend you see a physiotherapist or other health care provider.
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