Dr Jared Beckstrand demonstrates 7 simple, effective exercises to alleviate upper back (thoracic spine) pain! Stretches to improve motion and mobility and strengthening exercises to increase strength and muscle function to help your upper back to feel better fast! Follow along at home with these incredible physical therapy exercises.
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LINK TO JARED’S FOAM ROLLER:
LINK TO JARED’S EXERCISE BALL:
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Upper back pain can be caused from a variety of reasons.
The two most-common that I encounter in my physical therapy clinic are lack of range of motion (this area of your back is too “tight” or too “stiff”) or a lack of strength (lacking “stability” to perform a variety of daily functions).
Fortunately, the right stretches to increase motion and the right exercises to increase strength often alleviate pain in your upper back and help you to feel better fast!
And that’s exactly the purpose of this video! I want to demonstrate a few simple exercises that you can do at home to improve the condition of your back and decrease your upper back pain.
I hope you enjoy and I hope they help you to feel better fast.
BEST EXERCISES FOR UPPER BACK PAIN RELIEF
0:00 – INTRO
1:31 – ROTATION STRETCH
2:39 – ROTATION STRETCH (SEATED)
3:29 – EXTENSION STRETCH
5:02 – FOAM ROLLER
7:03 – PRONE “W” (SCAPULAR PINCH)
8:12 – “Y’s AND T’s” EXERCISE BALL
9:25 – WALL FACE PULL
Did you try these exercises? Did they offer you some relief? Be sure to leave me a comment down below telling me your experience!
Also hit the THUMBS UP button if you liked the video and SUBSCRIBE to Tone and Tighten here on YouTube if you haven’t done it yet.
Have an amazing day and make it happen.
➡️ OTHER VIDEOS YOU MAY FIND USEFUL: ⬅️
✅ THORACIC SPINE PAIN RELIEF:
✅ 60-SECOND UPPER BACK PAIN RELIEF:
✅ RELEASE MUSCLE KNOTS BETWEEN SHOULDER BLADES:
✅ NECK AND SHOULDER MUSCLE KNOT RELIEF:
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.
I can’t wait to try it once home from work today since I’ve been doing your past exercises for a shoulder blade knot that has been on/off radiating and driving me nuts 😫😫😫😫 despite heat padding it and stretching. Thanks 🙏
Perfect timing. Woke up with a cramp right in that spot! Thank you!
Did you hear the ENORMOUS back crack as I was demonstrating the seated rotation stretch?! That always helps me to feel better! 😂 Also – here’s the video I mentioned for muscle knots in your neck and shoulders: https://youtu.be/9PC9Mn0VO00 I hope these help you to feel better! Leave me your comments below and thanks for watching. 🙏🏼
I’m sorry to hear about your back cramp, Eva, but I hope these things help you! Good luck and thanks for watching/commenting!
Oh I’m sorry to hear about your pain, BP! I hope as soon as you’re able to do these that you notice significant relief. Don’t know if you’ve seen this video, but it might have some things that help you as well…https://youtu.be/1CbUPfDyEtI. Good luck!
@Tone and Tighten thanks and appreciate it so much 👍
Great video!I Also very much enjoy the multiple choice questions you put out. They’re fun! Thanks!
Omg!! This is exactly what I needed. It’s my problem area, where I had a discectomy and fusion done. ❤️❤️
Amazing exercises!!! I just tried them ( except the one with the ball ) and they are so relaxing. Thank you so much for sharing. 💖
I always find your videos to be very effective and concise at treating specific areas. Much more so than other YT channels. (And even some in person physical therapists) I still do your si joint exercises and I’m getting into the posture stretches and exercises videos now. Once I’ve got those down I’ll try the ones on this video but I’m not there yet lol!
Relief in my upper shoulder area! Thank you so much
I have tried so many of your exercises for the back and shoulders..I have the worst pain in my entire spine/ shoulders since breaking my back and having part of my spine replaced with metal rods..the pain is excruciating and causes knots on top of knots in both shoulder blades,using the ball technique you showed helped alot..as did the arm rotating exercises as because of the spinal issues it caused chronic nerve damage. The exercises do help and invaluable to myself when I’m at my wits end with pain..thank you for the information.
So glad this was helpful for you and thanks for commenting, Jane!
My pleasure! I am so glad it helped!
I appreciate your kind comment, Bonnie!
Wonderful news, Susanna! I am so glad these were helpful for you!
Glad it was helpful and thanks for commenting!
I appreciate that comment, Sean!
@Tone and Tighten of course! Love your videos.
I have scoliosis in my thoracic the curve is to the right would these help with it? I get such a dull ache between the shoulder blades a lot, I do use the foam roller you showed, great information!
Heard it
I’m making a playlist of your videos. Each video has helped. Had knots which are gone because of this genius.
I’ve used most of the videos and made a personal routine which I do after my gym workout 🏋️♀️
Peace from Uk 🇬🇧
Thank you so much! I love that you are finding my content valuable and appreciate your support!
I have pectus excavatum and never had a doctor or regular checkups. I didn’t truly understand what this did to my body until about a year ago when a physician pointed it out and told me what I had (age 17). Now I am (19) and I am finally getting into working on my posture and overall physical wellness because of my up spine pain . These exercises and stretches feel amazing and so reliving. If it’s not to much to ask could you possibly make a video specifically on pectus excavatum as I’m sure a lot of people are going through the same pain. I appreciate these videos as they have really helped.
I had a seizure last week and my upper back is super tight now. These stretches are exactly what I was looking for. Thank you, subscribed.
Wonderful to hear these helped you and thanks for your support!
Jared, first off Happy New Year bro! Secondly, can we do these stretches with light dumbbells to incorporate some muscle building to help strengthen the rhomboids too? I just thought about it now.
Great stuff! Helped me heaps just after 2 days. Almost pain free now and hoping it’ll be 100% soon. Anything you can advise for the painful AC joint? Especially tender on the bony acromion area. I was told to build shoulder stability and currently doing one hand planks (front and side) plus active hangs with weight transfer to the injured side.
Hii Dr. Jared here is a request please make a video like this for neck pain also
Thank you
1:31 – ROTATION STRETCH
2:39 – ROTATION STRETCH (SEATED)
3:29 – EXTENSION STRETCH
5:02 – FOAM ROLLER
7:03 – PRONE “W” (SCAPULAR PINCH)
8:12 – “Y’s AND T’s” EXERCISE BALL
9:25 – WALL FACE PULL
thanks for the timestamps!
Love your workouts, any for arms or balance?
Ooh wow i just tried the first exercise and it just worked like magic 🙏🏽. My back feels so relaxed
Great to hear!
Thank you so so much.. Is helped me a lot to get rid of my back pain.. Being a student I often suffer this kinda pain.. So thank u so much for these stretches..🙏😇
You are very welcome! I am so glad these are helping you out!
I have been getting this pain in my back once a year for years to the point I would take Bayer back and body when I felt it start. I LITERALLY just did the first 2 exercises back to back and the pain went went from obvious to a slight dull ache.
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