9 Stretches for Upper Back Pain and Better Posture

(Photo: Stretches: Riya Davda; Design: Ayana Underwood/Canva)

Now and then, I catch myself subtly squeezing my shoulder blades together or doing stretches while sitting at my laptop, in long conferences, or even waiting at the airport. It feels surprisingly satisfying, almost like a mini reset. Eventually, I learned why: my shoulders were constantly in a rounded, forward slump, and that slight squeeze was my body’s way of relieving upper back pain and tension.

Over time, I realized I wasn’t alone in craving an upper back release. As a yoga teacher, I hear more and more students ask for “upper back opening” practices. The students vary in age and profession—whether they’re corporate clients, college students, stay-at-home parents, or even athletes—yet they all echo the same need.

9 Stretches for Upper Back Pain and Better Posture

Releasing tension in the upper back helps improve your posture and contributes to moving with more ease in everyday life. Here are nine stretches, inspired by yoga poses, you can do right now to relieve upper back pain.

1. Eagle Arms

How to Do It:

• Sit or stand tall.
• Reach your arms in front of your chest.
• Wrap your left arm over your right, crossing at the elbows.
• Bend your elbows and press your forearms and the backs of your hands together.
• Lift your elbows slightly away from your chest in Eagle arms.
• Stay for five to seven breaths.
• Switch sides.

2. Cat-Cow

How to Do It:

• Come to your hands and knees.
• As you inhale, lift your chest and arch your upper back in Cow Pose.
• As you exhale, draw your shoulder blades apart, round your back, lower your chin toward your chest, and press your hands into the mat in Cat Pose.
• Repeat for six to eight rounds of breath.

3. Supported Seated Twist 

How to Do It:

• Sit cross-legged on the mat or a block.
• Place your right hand on your left knee or thigh as you twist to the left and place your left hand or fingertips on the mat outside your left hip.
• Stay in the stretch for five breaths on each side.

4. Thread the Needle Pose 

How to Do It:

• Come to your hands and knees.
• Slide your right arm behind your left wrist and rest your right shoulder and cheek on the mat.
• Keep your hips stacked over your knees. (Tip: To increase the stretch, gently press your left palm into the mat.)
• Stay for five breaths.
• Switch sides.

5. Half Lord of the Fishes Pose

How to Do It:

• Sit cross-legged on the mat.
• Cross your right knee over your left and plant your right foot on the mat.
• Draw your feet a little closer toward your hips.
• Place your right hand on the mat outside your right hip.
• Inhale and reach your left hand toward the ceiling.
• Exhale and lower your left elbow to your outer right knee.
• Press your knee and elbow together.
• Twist toward the right, turning your gaze over your shoulder.
• Stay for five to seven breaths
• Switch sides.

6. Forward Fold With Bound Arms

How to Do It:

• Stand with your feet hip-width apart.
• Interlace your fingers behind your back, straighten your arms as much as possible, and hinge forward from your hips.
• Let your hands reach toward the ceiling as you release your head toward the mat.
• Stay here for five to seven breaths.

7. Cow Face Arms

How to Do It:

• Sit in a comfortable position.
• Reach your right arm to the side with your palm facing the wall behind you.
• Exhale and bend your elbow so your right hand is behind your back.
• Inhale and reach your left arm toward the ceiling with your palm facing the wall in front of you.
• Bend your elbow and reach for your right hand, clasping hands together in Cow Face arms. (Tip: If your hands don’t meet, grasp a strap or towel between your hands.)
• Stay here for five to seven breaths.
• Switch sides.

8. Baby Cobra Pose

How to Do It:

• Lie on your belly with your elbows bent and your palms flat on the mat underneath your shoulders.
• As you inhale, lift your chest a few inches off the mat, drawing your elbows toward your ribs.
• Lower your shoulder blades away from your ears in Baby Cobra Pose.
• Stay here for five to seven breaths, then release.

9. Fish Pose

How to Do It:

• Lie on your back.
• Prop yourself onto your forearms.
• Draw your elbows toward your ribcage.
• Lift your chest and gently release your head back, resting the crown of your head on the mat.
• Stay here for five breaths, then release.

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