Instant Relief For Upper Back Pain, Neck Pain, and Shoulder Pain (Knots and Tight Muscles)

Upper back pain

Learn a simple stretching and massage routine to provide instant relief for upper back pain, shoulder pain, and neck pain. Help yourself feel better fast with this simple video of exercises to help you heal your upper body aches.

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Spend a lot of time on the computer or iPhone? You are not alone. Our constant computer and phone use means that the head and eyes tend to be tilted downwards. This forward, downward head position (aka “tech neck“) can take a serious toll on your body, leading to neck stiffness, shoulder tightness, upper back pain, and even headaches.

Muscles of the upper back, neck, and shoulders can become tight and weak from these sustained positions, limiting their strength potential and extensibility, and reinforcing bad postural habits. All that device usage leads to forward, rounded shoulders and the head resting far out in front of the shoulders instead of being stacked vertically on top of the torso. These positions, though comfortable in the short term, can actually change the alignment and health of your spine and often lead to aches and pains that become larger, more debilitating problems later on. Stress can add to the problem: When you experience high levels of stress, your rib cage can drop slightly, causing your shoulders and upper back to round forward into a slouch. Stress  = sitting = UPPER BACK PAIN!

The best way to heal upper back pain, neck pain, and shoulder pain is to make time for the right stretching and strengthening routine.  In this video, I am going to teach you a simple stretching and massage routine to provide instant relief for upper back pain.

To perform this upper back pain relief routine you will need :

  1. yoga tune up therapy balls
  2. high density foam roller 

Here are the exercises I will lead you through in this upper back pain routine:

Upper Back Pain Stretches

  • cat cow
  • twisted Childs pose
  • puppy pose
  • side lying thoracic rotation
  • scorpion stretch

Upper Back Pain Myofascial Release (Foam Rolling / Massage)

  • Thoracic Extension Over Foam Roller/Chair
  • Pec release on foam roller
  • Yoga tune up therapy ball wall massage
  • Yoga tune up therapy ball snow angels

Ready to get instant relief from the tension in your shoulders, neck and upper back? Press play and the video below and lets get to it!

Instant Relief For Upper Back Pain Video Routine

As always, please check with your doctor or physical therapist before starting this or any exercise routine. Modify as needed and stop if you feel sharp pain. Some of the self massage techniques may be intense, but should provide relief, release, ease of motion, and more range of motion. Try the routine carefully at first. Also remember that in order to benefit from these upper back pain exercises, you need to be CONSISTENT. Use this video at least a couple times a week for maximum relief.


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Here to help you use movement as medicine and feel your best,


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