4 Ways to Improve Upper Back Pain, Boost Strength and Mobility

Struggling with upper back pain, tightness, or poor flexibility? You're not alone—and thankfully, relief is closer than you think. Over the years, I’ve discovered a few go-to techniques that consistently deliver results. Whether you're desk-bound all day or just feeling stiff and sore, these simple yet powerful strategies—mobility work, foam rolling, joint adjustments, and targeted strengthening—can help you move better, feel better, and reclaim your posture.

Upper Back Mobility Exercise

For this exercise, grab your chair and sit on your knees in front of the chair. Place your elbows on the chair, then scoot your knees back as far as possible. Next, you are going to poke your butt out and sink into your arms.

You should be able to feel your upper back tighten up and feel the stretch. Make sure to keep your neck neutral, do not look up or down, as this will affect the stretch. You should do about 20-30 of these; your upper back will feel loose in no time!

Foam Roller for Your Upper Back

Foam rolling your upper back can help you move into extension. If you can get on the floor and use a comfortable foam roller, such as the 36-inch foam roller I use, you can really get into the upper back and relieve nagging pain.

What About Popping Your Upper Back?

Popping your upper back can be helpful. Either a Physical Therapist or Chiropractor can do this. Popping or an adjustment is quick relief but the magic really happens when you combine popping the upper back and then strengthening it. I always follow it up with an exercise such as the Serratus Plus exercise.

Upper Back Strengthening

For this movement, you are going to start on your hands and knees. Make sure that your hands are lined up right underneath your shoulders. Then you are going to push up with your hands, and then sink back down into the stretch. Push up, then dip down. Ensure that your arms are staying straight and you are not bending your elbows. There is a great demonstration of this movement in my YouTube video.

This movement is working those muscles that are attached to your upper back and it is really really good for strengthening that area of your spine! Do about 30 reps of this movement and you will definitely be feeling much stronger.

What Causes Upper Back Pain?

Most of the time, upper back pain is caused from sitting for prolonged periods of time or being in a flexed position.

Upper Cross Syndrome: Tight Front Body, Weak Back Body

Some people think it may be related to arthritis or disc issues but that's often not the case.

Our bodies are meant to move and those who work at a desk all day, for example, tend to experience more upper back pain than others. Another reason we have upper back pain is that we are not taking the necessary steps to combat this pain! What I mean by that is we are not doing the exercises that we should be doing to help our upper back become stronger and more mobile.

If you are someone who needs to be able to sit in a rounded back position, then we need to get you stronger in the things that you need your body to do! The number one thing that you can do to help your body get the relief it needs is to exercise your upper back.

‍What Exercises You Should Avoid With Upper Back Pain?

Generally speaking, you should avoid upper back exercises that promote flexion. Flexion is the rounding of the spine and is often associated with rounded shoulders and forward head posture.

This anti-aging spine program is good for your upper back and lower back to avoid unnecessary pain.

Avoid: 

1. Flexion based exercises such as rounding your spine during a Cat Camel

Do this instead: 

2. Extension focused exercises such as spine mobility exercises

Final Thoughts, upper back pain doesn’t have to be a constant companion. With just a few targeted exercises, mobility drills, and daily movement habits, you can break the cycle of stiffness and poor posture. The key is consistency—stretch it, strengthen it, and support it. Your spine will thank you.