5 Easy Stretches to Relieve Upper Back Pain Between Shoulder Blades

Upper back pain between the shoulder blades is a common issue, often caused by poor posture, muscle strain, or sedentary lifestyles. Stretching can be an effective way to alleviate this discomfort and improve your overall back health. In this blog, we’ll explore five easy stretches to relieve upper back pain and introduce you to the PostureMedic, a tool designed to support better posture and aid in pain relief.

1. Cat-Cow Stretch

The Cat-Cow stretch is a gentle, flowing movement that helps to increase flexibility and relieve tension in the upper back.

How to do it:

  • Start on your hands and knees in a tabletop position.
  • Inhale, arch your back (Cow pose), and lift your head and tailbone towards the ceiling.
  • Exhale, round your back (Cat pose), tucking your chin to your chest and drawing your belly button towards your spine.
  • Repeat this flow for 10-15 breaths.

This stretch helps mobilize the spine, alleviating stiffness and improving circulation to the upper back muscles.

2. Child’s Pose

Child’s Pose is a restorative yoga pose that stretches the back muscles and promotes relaxation.

How to do it:

  • Start in a kneeling position with your big toes touching and knees apart.
  • Sit back on your heels and extend your arms forward, lowering your torso between your thighs.
  • Rest your forehead on the mat and breathe deeply, holding the pose for 1-3 minutes.

Child’s Pose gently stretches the upper back and shoulders, helping to release tension and stress.

3. Thread the Needle

Thread the Needle is an excellent stretch for releasing tightness in the upper back and between the shoulder blades.

How to do it:

  • Start on your hands and knees in a tabletop position.
  • Slide your right arm under your left arm, bringing your right shoulder and ear to the mat.
  • Extend your left arm overhead or rest it on your back for a deeper stretch.
  • Hold for 30 seconds to 1 minute, then switch sides.

This stretch targets the muscles around the shoulder blades, providing relief from tightness and discomfort.

4. Eagle Arms

Eagle Arms is a stretch that focuses on the shoulders and upper back, improving flexibility and reducing pain.

How to do it:

  • Sit or stand with your spine straight.
  • Extend your arms forward at shoulder height and cross your right arm over your left.
  • Bend your elbows and try to bring your palms together (or as close as you can).
  • Lift your elbows slightly and hold for 30 seconds to 1 minute.
  • Repeat on the other side.

Eagle Arms helps to open up the upper back and shoulders, reducing tension and promoting better posture.

5. Chest Opener Stretch

A chest opener stretch helps to counteract the forward-leaning posture that often contributes to upper back pain.

How to do it:

  • Stand or sit with your spine straight.
  • Clasp your hands behind your back, interlacing your fingers.
  • Straighten your arms and gently lift your hands away from your back, opening your chest.
  • Hold for 30 seconds to 1 minute, breathing deeply.

This stretch opens up the chest and shoulders, encouraging a more upright posture and relieving upper back strain.

How the PostureMedic Can Help

The PostureMedic is a versatile tool designed to improve posture, strengthen muscles, and alleviate pain associated with poor posture. Here’s how it can help with upper back pain:

  1. Postural Support

    The PostureMedic encourages proper alignment of the spine and shoulders, reducing the strain on the upper back muscles. Wearing the PostureMedic helps you maintain a natural, upright posture, which can prevent and alleviate pain between the shoulder blades.

  2. Strengthening Exercises

    The PostureMedic comes with a set of exercises that target the muscles of the upper back, shoulders, and core. Regular use of these exercises helps to strengthen the muscles that support good posture, reducing the risk of pain and injury.

  3. Stretching Assistance

    The PostureMedic can be used to enhance the effectiveness of your stretches. For example, it can provide resistance for deeper stretches or help you maintain proper form during your stretching routine.

  4. Daily Reminders

    Wearing the PostureMedic throughout the day serves as a reminder to maintain good posture. Over time, this can help you develop better postural habits, reducing the frequency and severity of upper back pain.


Upper back pain between the shoulder blades can be effectively managed with regular stretching and proper posture. Incorporating these five easy stretches into your daily routine can provide significant relief. Additionally, using the PostureMedic can support your efforts by improving your posture, strengthening your muscles, and enhancing your stretching exercises. With consistent practice and the right tools, you can alleviate upper back pain and enjoy a healthier, pain-free lifestyle.

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