4 Exercises for Neck and Upper Back Pain

Neck and upper back pain are commonly reported medical conditions in the United States caused by a variety of factors that affect the muscles and ligaments around the base of the skull. The pain can be quite limiting and can cause considerable stress on the muscles in this area. For sedentary workers, poor posture in the workplace can be a big contributor to these pain symptoms and is often a tough habit to break.

Take a few minutes each day to fight back with these neck and upper back exercises:

Upper Trap Stretch

The Upper Trap Stretch helps to stretch and relax the muscle between your shoulder and neck. When tight, this muscle can cause pain and limited range of motion.

1. Slowly tilt your head to one side and hold for 5-10 seconds.
2. Repeat on the opposite side.

Levator Scapulae Stretch

The levator scapula runs along the back and side of the neck and attaches to the shoulder. It functions primarily to help the head and neck rotate and bend to the side.

1. Gently turn your head to a 45 degree angle. Bring your nose to your armpit.
2. Repeat on the opposite side.

Chin Tuck

The Chin Tuck is an effective exercise for combatting neck pain as it helps to strengthen the muscles that pull the head back into alignment over the shoulders. It can also help you to develop good postural habits.

1. Tuck your chin for 2 seconds and then relax.
2. Repeat 8-10 times.

Wall Angels

Wall Angels help to keep poor posture at bay by combatting muscle tightness and weakness.

1. Stand up straight, making sure that your shoulder, elbows, and bottom are touching a wall.
2. Keep your shoulders back as you use your arms to mimic the motion of a “snow angel”.

For more information, visit our pages on Neck Pain Physical Therapy and Back Pain Physical Therapy