20 Best Stretches For Upper Back Pain (2022 Updated)

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Stretches for upper back pain can vary depending on the source of the pain. However, some general stretches that may help include: reaching your arms overhead and interlacing your fingers, then gently pulling your arms back until you feel a stretch in your chest and shoulders; standing up and hugging yourself, then gently rocking side to side; or lying on your back on the floor and bringing your knees to your chest, then slowly extending your legs straight up in the air.

As always, be sure to consult with your doctor or physical therapist before starting any new exercise routine.

20 Best Stretches For Upper Back Pain

Product Image Product Name Features Price

True Back The Original Back Pain Relief Back Stretcher Device

  • TRUE BACK is natural, drug free, convenient and affordable
  • TRUE BACK relieves the body of daily stress, tension and discomfort

Teeter P2 Back Stretcher

  • Multiple angle adjustment of lap pads let you stretch your back conveniently
  • The lap pads also help in stretching the muscles to alleviate back pain

Classical Stretch The Esmonde Technique Back Pain Relief and Prevention [DVD]

  • Product information
  • PartNumber72155BrandClassical Stretch
  • NumberOfItems2Item Weight0.02 pounds

CHIRP Wheel Cloud Back Stretchers

  • Dimensions (Overall): 19.69 Inches (H) x 19.69 Inches (W) x 39.3 Inches (D)
  • Weight: 2.44 Pounds
  • Holds up to: 500 Pounds

Lifespan SP1000 Stretch Partner Pro

  • Sturdy weight-distributed base
  • Perfect center of gravity to keep the unity securely on the floor
  • Reinforced all-steel rigid post

Stretch Out Strap XL with Training & CONDITIONING Poster

  • Top choice of physical therapists & athletic trainers
  • Includes poster
  • Complete with instructions

Prosource Fit Arched Back Stretching Spike

  • This traction device helps stretch your back to reduce pain and improve posture
  • Flexible EVA foam spikes give you deep massage to alleviate knots and recover muscles

OPTP 440PS Stretch Out Strap with Stretching Exercise Poster

  • People of all heights can work with the stretching rope.
  • The ten handles can be used as hand or foot straps.
  • Includes an exercise poster.

Teeter FitSpine X1 Inversion Table with Back Pain Relief DVD, Gray

  • Supported by an 8-point suspension system that flexes as you move
  • Flexible design maximizes decompression
  • Ergo-embrace supports distribute weight comfortably and evenly

North American Jb4866 Arched Back Stretcher

  • Give your back muscles a stretch after long working hours with this back stretcher
  • Ergonomically designed to help improve your posture

OPTP 440-2 Stretch Out Strap with Exercise Booklet

  • Delivers the benefits of assisted stretching without a partner
  • Multiple loops permit deep, gradual stretching of major muscle groups with greater safety, control and effectiveness than is possible unaided

Solidback Lower Back Pain Relief Treatment Stretcher Chronic Lumbar Support

  • This spinal disc helps deliver a soothing feel to your lumber and neck
  • The durable foam material offers enhanced stretchability to your back muscles
True Back The Original Back Pain Relief Back Stretcher Device
  • TRUE BACK is natural, drug free, convenient and affordable
  • TRUE BACK relieves the body of daily stress, tension and discomfort
Teeter P2 Back Stretcher
  • Multiple angle adjustment of lap pads let you stretch your back conveniently
  • The lap pads also help in stretching the muscles to alleviate back pain
Classical Stretch The Esmonde Technique Back Pain Relief and Prevention [DVD]
  • Product information
  • PartNumber72155BrandClassical Stretch
  • NumberOfItems2Item Weight0.02 pounds
CHIRP Wheel Cloud Back Stretchers
  • Dimensions (Overall): 19.69 Inches (H) x 19.69 Inches (W) x 39.3 Inches (D)
  • Weight: 2.44 Pounds
  • Holds up to: 500 Pounds
Lifespan SP1000 Stretch Partner Pro
  • Sturdy weight-distributed base
  • Perfect center of gravity to keep the unity securely on the floor
  • Reinforced all-steel rigid post
Stretch Out Strap XL with Training & CONDITIONING Poster
  • Top choice of physical therapists & athletic trainers
  • Includes poster
  • Complete with instructions
Prosource Fit Arched Back Stretching Spike
  • This traction device helps stretch your back to reduce pain and improve posture
  • Flexible EVA foam spikes give you deep massage to alleviate knots and recover muscles
OPTP 440PS Stretch Out Strap with Stretching Exercise Poster
  • People of all heights can work with the stretching rope.
  • The ten handles can be used as hand or foot straps.
  • Includes an exercise poster.
Teeter FitSpine X1 Inversion Table with Back Pain Relief DVD, Gray
  • Supported by an 8-point suspension system that flexes as you move
  • Flexible design maximizes decompression
  • Ergo-embrace supports distribute weight comfortably and evenly
North American Jb4866 Arched Back Stretcher
  • Give your back muscles a stretch after long working hours with this back stretcher
  • Ergonomically designed to help improve your posture
OPTP 440-2 Stretch Out Strap with Exercise Booklet
  • Delivers the benefits of assisted stretching without a partner
  • Multiple loops permit deep, gradual stretching of major muscle groups with greater safety, control and effectiveness than is possible unaided
Solidback Lower Back Pain Relief Treatment Stretcher Chronic Lumbar Support
  • This spinal disc helps deliver a soothing feel to your lumber and neck
  • The durable foam material offers enhanced stretchability to your back muscles

1. True Back The Original Back Pain Relief Back Stretcher Device

True Back The Original Back Pain Relief Back Stretcher Device

  • TRUE BACK is natural, drug free, convenient and affordable
  • TRUE BACK relieves the body of daily stress, tension and discomfort
  • Relieve back pain, Reduce stress, Sleep better
  • Adjust and improve your back, Improve your posture, increase your energy
  • Increase your range of motion & flexibility

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Sold By Price
Amazon.com – Seller
Back Be Nimble
MeekDepot

Product Details

Specifications

Details
Is Discontinued By Manufacturer No
Product Dimensions 24 x 10 x 4 inches; 4 Pounds

2. Teeter P2 Back Stretcher

Teeter P2 Back Stretcher

  • Multiple angle adjustment of lap pads let you stretch your back conveniently
  • The lap pads also help in stretching the muscles to alleviate back pain
  • Foam roller and hand grip let you handle the stretcher easily for proper postures

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Amazon.com – Seller
eBay
Walmart
HSN

Product Details

Specifications

Details
Frame Material Steel
Roller Material Foam
Hand Grip Material Foam
Recommended Age Group Adult
Color Black, Blue

3. Classical Stretch The Esmonde Technique Back Pain Relief and Prevention [DVD]

Classical Stretch The Esmonde Technique Back Pain Relief and Prevention [DVD]

  • Product information
  • PartNumber72155BrandClassical Stretch
  • NumberOfItems2Item Weight0.02 pounds
  • bindingDVDAmazon CategoryMovies & TV » Movies & Films
  • Amazon CategoryMovies & TV » Specialty Stores » Custom Stores » Genre for Featured Categories » Exercise & FitnessUPC798304105278

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Amazon.com – Seller
eBay
Sears – ErgodE
store-us.essentrics.com

Product Details

Specifications

Details
Is Discontinued By Manufacturer No
Package Dimensions 7.5 x 5.3 x 0.7 inches; 0.32 Ounces
Media Format DVD
Actors Miranda Esmonde-White
Studio Classical Stretch – The Esmonde Technique

Reviews From Real Customers

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4. Everlasting Comfort Back Stretcher for Lower Back Pain Relief – 88 Acupressure Nubs Plus Removable Cushion – Adjustable Lumbar Back Cracker, Spine

Everlasting Comfort Back Stretcher for Lower Back Pain Relief - 88 Acupressure Nubs Plus Removable Cushion - Adjustable Lumbar Back Cracker, Spine

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Amazon.com – Seller
Walmart – Upper Echelon Products

Product Details

Specifications

Details
Is Discontinued By Manufacturer No
Package Dimensions 15.83 x 10.16 x 3.35 inches; 1.52 Pounds
Country of Origin China
Product Care Instructions Machine Wash

5. CHIRP Wheel Cloud Back Stretchers

CHIRP Wheel Cloud Back Stretchers

  • Dimensions (Overall): 19.69 Inches (H) x 19.69 Inches (W) x 39.3 Inches (D)
  • Weight: 2.44 Pounds
  • Holds up to: 500 Pounds
  • Assembly Details: No Assembly Required
  • Targeted Muscle Area: Back

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Amazon.com – Seller
Target

Product Details

Specifications

Details
Package Dimensions 12.09 x 10.31 x 4.88 inches; 4.81 Pounds
Special Feature Foldable
Massager Form Massage_ball
Specific Uses For Product Personal

6. Lifespan SP1000 Stretch Partner Pro

Lifespan SP1000 Stretch Partner Pro

  • Sturdy weight-distributed base
  • Perfect center of gravity to keep the unity securely on the floor
  • Reinforced all-steel rigid post
  • Oversized knee pad
  • 2” cushioned seat

Check Latest Price

Sold By Price
Amazon.com – Seller
Walmart – LifeSpan Fitness
LifeSpan
Newegg.com – LifeSpan Fitness

Product Details

Specifications

Details
Item Package Dimensions L x W x H 49.8 x 28.7 x 10.6 inches
Item Dimensions LxWxH 49 x 29 x 38 inches
Sport Type Multi-Sport

7. Stretch Out Strap XL with Training & CONDITIONING Poster

Stretch Out Strap XL with Training & CONDITIONING Poster

  • Top choice of physical therapists & athletic trainers
  • Includes poster
  • Complete with instructions

Check Latest Price

Sold By Price
Amazon.com – Seller
eBay
Walmart – OPTP
Target

Product Details

Specifications

Details
Versatile Use for warmup exercise and post-exercise
Assembled Product Weight 0.75 oz
Assembled Product Dimensions (L x W x H) 8.00 x 4.00 x 21.00 Inches

8. Homedics Body Flex Back Stretching Mat with HEAT, 6 Stretching Programs

Homedics Body Flex Back Stretching Mat with HEAT, 6 Stretching Programs

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Amazon.com
Walmart – CORE STRENGTH COMMERCE LLC
HoMedics
HSN

Product Details

Specifications

Details
Product Dimensions 17.25 x 7.25 x 24.5 inches; 14.4 Pounds
Country of Origin China

9. StrongTek Cervical Orthotic Neck Stretcher for Head, Shoulder, and Spine Alignment, Cervical Traction Block for Physical Therapy and TMJ Pain Relief

StrongTek Cervical Orthotic Neck Stretcher for Head, Shoulder, and Spine Alignment, Cervical Traction Block for Physical Therapy and TMJ Pain Relief

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Sold By Price
Amazon.com – Seller
eBay – coco-tree
StrongTek Store

Product Details

Specifications

Details
Item traits 8.5 x 4 x 4 inches; 3.53 Ounces
Product Dimensions 8.5 x 4 x 4 inches; 3.53 Ounces

10. Prosource Fit Arched Back Stretching Spike

Prosource Fit Arched Back Stretching Spike

  • This traction device helps stretch your back to reduce pain and improve posture
  • Flexible EVA foam spikes give you deep massage to alleviate knots and recover muscles
  • The compact and lightweight design makes it easy to carry anywhere

Check Latest Price

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Amazon
eBay
Walmart
ProsourceFit

Product Details

Specifications

Details
Purpose Back stretching
Material EVA
Arch Height 4″
Dimensions 12” L x 11” W x 4” H
Gender Unisex

11. Back Stretcher for Back Pain and Posture | Best Posture Support | Spine Stretching Device | Lumbar Support Stretcher | Adjustable Stretcher

Back Stretcher for Back Pain and Posture | Best Posture Support | Spine Stretching Device | Lumbar Support Stretcher | Adjustable Stretcher

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Amazon
thenaturalposture.com

Product Details

12. OPTP 440PS Stretch Out Strap with Stretching Exercise Poster

OPTP 440PS Stretch Out Strap with Stretching Exercise Poster

  • People of all heights can work with the stretching rope.
  • The ten handles can be used as hand or foot straps.
  • Includes an exercise poster.
  • Dimensions: 193 cm / 2,5 cm (L/W).

Check Latest Price

Sold By Price
Amazon
eBay
Walmart
Target

Product Details

Specifications

Details
Product Dimensions 17 L 2.15 W 2.4 H
HCPCS A9300
FSA No
WHSXX MIK

13. Teeter FitSpine X3 Inversion Table with Back Pain Relief

Teeter FitSpine X3 Inversion Table with Back Pain Relief

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Amazon
eBay
Walmart – Teeter
Teeter

Product Details

Specifications

Details
Is Discontinued By Manufacturer No
Product Dimensions 80.98 x 28.82 x 86.5 inches; 65.92 Pounds
Item Package Dimensions L x W x H 46.7 x 30 x 8 inches
Item Dimensions LxWxH 80.98 x 28.82 x 86.5 inches
Style FitSpine X3B- Blemished

Reviews From Real Customers

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14. Homedics Lumbar Lift Back Stretcher & Massager

Homedics Lumbar Lift Back Stretcher & Massager

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Amazon
eBay – all4saleusa
Walmart – HoMedics USA
HSN

Product Details

Specifications

Details
Assembled Product Weight 3.41 lb
Assembled Product Dimensions (L x W x H) 7.75 x 15.74 x 2.40 Inches

15. Teeter FitSpine X1 Inversion Table with Back Pain Relief DVD, Gray

Teeter FitSpine X1 Inversion Table with Back Pain Relief DVD, Gray

  • Supported by an 8-point suspension system that flexes as you move
  • Flexible design maximizes decompression
  • Ergo-embrace supports distribute weight comfortably and evenly

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Sold By Price
Amazon
Walmart
DICK’S Sporting Goods
Teeter

Product Details

Specifications

Details
For Body Part Back
Muscle Group Back
Item Length 81 in
Item Height 86.5 in
Sport/Activity Gym & Training

16. Multi-Level Stretcher | Thoracic Spine Stretcher | Back Stretching Device | Back Posture Stretcher | Arched Back Stretcher | Spine Deck

Multi-Level Stretcher | Thoracic Spine Stretcher | Back Stretching Device | Back Posture Stretcher | Arched Back Stretcher | Spine Deck

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Amazon
thenaturalposture.com

Product Details

17. North American Jb4866 Arched Back Stretcher

North American Jb4866 Arched Back Stretcher

  • Give your back muscles a stretch after long working hours with this back stretcher
  • Ergonomically designed to help improve your posture
  • Lying down on it for few minutes helps relieve muscle tension, headaches, and other discomforts

Check Latest Price

Sold By Price
Amazon
eBay
Walmart – Universal Direct Brands
Sears

Product Details

Specifications

Details
Weight 2.2 lbs
Width 10″
Length 15″
Color Black
Material Leather

18. OPTP 440-2 Stretch Out Strap with Exercise Booklet

OPTP 440-2 Stretch Out Strap with Exercise Booklet

  • Delivers the benefits of assisted stretching without a partner
  • Multiple loops permit deep, gradual stretching of major muscle groups with greater safety, control and effectiveness than is possible unaided
  • Perfect for more effective warm-up stretches before sports
  • Safely perform unassisted stretches with greater control
  • Benefits include greater flexibility and range of motion, muscle recovery, injury prevention

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Amazon
eBay – rbwholesalers
Target
The Wright Stuff

Product Details

Specifications

Details
Style 1-Pack
Item Dimensions LxWxH 5.5 x 4.5 x 0.9 inches
Item Package Dimensions L x W x H 8.66 x 5.91 x 1.3 inches
Country of Origin United States
Suggested Users Unisex

19. Solidback Lower Back Pain Relief Treatment Stretcher Chronic Lumbar Support

Solidback Lower Back Pain Relief Treatment Stretcher Chronic Lumbar Support

  • This spinal disc helps deliver a soothing feel to your lumber and neck
  • The durable foam material offers enhanced stretchability to your back muscles
  • Its spiky shaped design provides enhanced back support to relieve chronic pain

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Amazon
eBay

Product Details

Specifications

Details
Material Foam
Pattern Spiky
Weight Capacity 300 lbs
Color Blue
Gender Unisex

20. Yoga Wheel Roller for Stretching Improving Backbend Back Pain, Black

Yoga Wheel Roller for Stretching Improving Backbend Back Pain, Black

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Amazon
WarehousesChoice

Product Details

Best Stretches For Upper Back Pain Buying Guides

Upper back pain is a common problem that can be caused by a variety of factors.

One common cause of upper back pain is poor posture. This can be caused by a variety of factors, including sitting or standing in one position for too long, slouching, or wearing high heels. Other causes of upper back pain include muscle strain, arthritis, and disk problems.

There are a number of stretches that can help to relieve upper back pain.

There are a number of that can help to relieve pain of stretches for upper back pain.

One stretch that can help to relieve upper back pain is to lie on your back on the floor with your knees bent and your feet flat on the floor. Place your right hand on your left knee and gently pull your left knee toward your chest.

Hold this stretch for 30 seconds and then repeat on the other side.

Another stretch that can help to relieve upper back pain is to sit in a chair with your back straight and your feet flat on the floor. Place your right hand on your left shoulder and gently pull your left shoulder toward your right.

Hold this stretch for 30 seconds and then repeat on the other side.

Finally, another stretch that can help to relieve upper back pain is to stand with your feet shoulder-width apart and your knees slightly bent. Reach your arms overhead and clasp your hands together.

Gently pull your arms down toward your back and hold for 30 seconds.

The first stretch is a gentle back bend.

The first stretch is a gentle bend of the upper back. This helps to loosen the muscles in the back and relieve pain.

The second stretch is a chest opener.

This particular stretch is great for upper back pain because it opens up the chest and helps to relieve tension in the shoulders and upper back. To do the stretch, stand with your feet about shoulder-width apart and your arms out to the sides at shoulder level.

Slowly rotate your torso to the right, keeping your arms straight and your head facing forward. Hold the stretch for a few deep breaths before rotating to the left side.

The third stretch is a shoulder opener.

The third stretch is a shoulder opener. It helps to stretch the muscles in the upper back and shoulders. This can help to relieve pain in these areas.

The fourth stretch is a neck release.

The fourth stretch is a neck release of stretches for upper back pain. Start by lying on your back with both knees bent and your feet flat on the floor. Place your right hand on your left shoulder, and gently press your head to the right.

Hold for 20 seconds, and then repeat on the other side.

The fifth stretch is a back twist.

The fifth stretch is a twist of stretches for upper back pain. This stretch helps to relieve tension in the upper back and shoulders. To do this stretch, stand with your feet shoulder-width apart and your hands behind your head.

Twist your torso to the right, then to the left. Repeat this stretch several times.

The sixth stretch is a side bend.

The sixth stretch is a side bend that helps to stretch the muscles in the upper back and relieve pain. To do this stretch, stand with your feet shoulder-width apart and your hands on your hips. Slowly bend to the side, reaching your hand down toward your ankle.

Hold this stretch for 30 seconds before returning to the starting position. Repeat on the other side.

Conclusion

Stretching is an important part of treating and preventing upper back pain. A variety of different stretches can be effective, and it’s important to find ones that work best for you. Some good stretches for upper back pain include the following:

-Pectoralis minor stretch: Place your right arm behind your back and reach up with your left hand to grab your right elbow. Gently pull your right elbow down and to the left, feeling a stretch in your chest and upper back.

Hold for 20-30 seconds and repeat on the other side.

-Levator scapulae stretch: Place your right hand on your left shoulder and gently pull your left ear toward your right shoulder. You should feel a stretch along the side of your neck and upper back. Hold for 20-30 seconds and repeat on the other side.

-Thoracic spine mobilization: Lie on your back on the floor with a foam roller placed horizontally across your upper back, just below your shoulder blades. Gently roll up and down, moving the foam roller across your upper back.

This exercise should help to loosen up the muscles and joints in your upper back.

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