The thread the needle, bow and arrow in side lying, and thoracic extension over swiss ball are some of the best physio exercises for upper back pain. Having worked with clients with upper back pain for years, I’ve seen these exercises deliver noticeable results.
This guide features 7 of the best physio exercises for upper back pain to help reduce stiffness and find relief at home.
The Best Physio Exercises for Upper Back Pain
- Thread the Needle
- Bow and Arrow in Side Lying
- Thoracic Extension Over Swiss Ball
- Thoracic Extension (with foam roller or yoga block)
- Row with Theraband
- Child’s Pose
- Cervical Range of Motion
Mobility and Rotation Exercises
#1: Thread the Needle
Thread the needle is an excellent exercise for improving thoracic mobility and rotation. This gentle movement helps reduce stiffness in the upper back and shoulders while promoting better spinal movement patterns.
As always, get the go-ahead from your doctor or physiotherapist before beginning a new exercise program.
How to do thread the needle:
- Start on your hands and knees in a tabletop position
- Lift your right arm and thread it under your left arm
- Lower your right shoulder and temple to the ground
- Hold for 15-30 seconds feeling the stretch through your upper back
- Return to starting position and repeat on the other side
- Perform 3-5 repetitions on each side
#2: Bow and Arrow in Side Lying
The bow and arrow in side lying is fantastic for thoracic spine rotation and shoulder blade mobility. This exercise helps combat the forward head posture and rounded shoulders that often contribute to upper back pain.
How to do bow and arrow in side lying:
- Lie on your side with knees bent and arms extended forward
- Keeping your bottom arm on the ground, lift your top arm up and back
- Follow your hand with your eyes and rotate your trunk
- Hold for a few seconds at the end range
- Return to starting position slowly
- Perform 8-10 repetitions on each side
#3: Thoracic Extension Over Swiss Ball
Thoracic extension over a swiss ball is one of the most effective exercises for improving upper back extension and reducing the hunched posture that contributes to pain. This exercise specifically targets the thoracic spine’s ability to extend.
How to do thoracic extension over swiss ball:
- Position yourself on your knees with your stomach on the ball
- Tuck the ball into your hips for stability
- Place your hands behind your head
- Slowly lift your chest off the ball while maintaining a neutral neck position
- Hold for 3-5 seconds at the top
- Lower slowly and repeat 8-12 times
#4: Thoracic Extension (with foam roller or yoga block)
Thoracic extension with a foam roller or yoga block is an excellent exercise for increasing range of motion. I suggest working with a physiotherapist to make sure you are properly placing the foam roller or block.
How to do the thoracic extension exercise:
- Lie on a foam roller or yoga block placed under your upper back
- Hold arms overhead or behind your head
- Breathe deep and slow as you hold the pose
- Take a short break before repeating the process
- Repeat several times
Strengthening Exercises
#5: Row with Theraband
The row with theraband is excellent for strengthening the rhomboids and middle trapezius muscles, which are crucial for maintaining good posture and reducing upper back pain. This exercise helps counteract the muscle imbalances caused by prolonged sitting and forward head posture.
How to do row with theraband:
- Sit or stand with the theraband secured in front of you at chest height
- Hold one end of the theraband in each hand
- Keep your shoulders down and back
- Pull your elbows back, squeezing your shoulder blades together
- Hold for 2-3 seconds
- Slowly return to starting position
- Perform 10-15 repetitions for 2-3 sets
Restorative Exercises
#6: Child’s Pose
Child’s pose is a classic restorative yoga position that provides gentle stretching for the upper back, shoulders, and neck. This pose helps release tension and promotes relaxation while gently stretching the muscles along the spine.
How to do child’s pose:
- Start on your hands and knees
- Sit back on your heels
- Lower your forehead to the ground
- Extend your arms forward or rest them alongside your body
- Breathe deeply and hold for 30-60 seconds
- Focus on relaxing your upper back and shoulders
- Repeat 2-3 times
#7: Cervical Range of Motion
Cervical range of motion exercises help maintain and improve neck mobility, which is closely connected to upper back health. These gentle movements help reduce stiffness and improve the connection between neck and upper back function.
How to do cervical range of motion:
- Sit or stand with good posture
- Slowly turn your head to look over your right shoulder
- Hold for 5-10 seconds
- Return to center and repeat to the left
- Gently tilt your head toward your right shoulder
- Hold for 5-10 seconds and repeat to the left
- Slowly nod your head forward, bringing chin toward chest
- Hold for 5-10 seconds
- Perform 5-8 repetitions in each direction
When to Seek a Physio for Upper Back Pain
I advise consulting a physiotherapist for upper back pain if:
- You’re experiencing persistent or recurring back pain or stiffness
- Your upper back pain is affecting your ability to complete daily activities
- You’ve noticed a reduction in your range of motion
- You’ve had upper back pain lasting longer than one or two weeks
- Your upper back pain is accompanied by tingling or numbness
- You have upper back pain accompanied by shoulder or neck pain
Seeking early intervention is one of the most important ways to prevent upper back pain from becoming worse or chronic. Upper back physiotherapy can help reduce pain and assist you in regaining normal function.
Our upper back physiotherapy is tailored to your current health status and goals. Our custom upper back physio programs include a mix of:
- Education on proper posture
- Targeted upper back physio exercises to reduce pain and improve mobility
- Manual therapy, such as massage therapy
- Dry needling
Regain Your Quality of Life with Customised Upper Back Physio
I’ve seen how persistent back pain can significantly reduce quality of life. Fortunately, I’ve also had the privilege of watching my patients reclaim their quality of life by managing upper back pain.
The right physio exercises for back pain and manual therapy techniques can help reduce symptoms. At Physio and Exercise Lab, we focus on increasing mobility, addressing the root cause, and strengthening the muscles against future injury.
Book an upper back physio appointment with our caring team today. We are ready to create a custom upper back physio program to help get you back to health.
