Break Free from Upper Back Pain with These Simple Posture Fixes

For immediate relief from upper back tightness, Dr. Mandell recommends these quick, posture-focused techniques:

– Sit with legs crossed, place the backs of your hands against the outside of your knees, spread your legs apart, and lean forward until you feel a burn between your shoulder blades. Hold for 30 seconds.

– Clasp your hands behind your head, press your elbows together, then pull them toward your chest while standing tall. This stretches the upper back and counters “forward head” posture. Hold for 15–20 seconds.

– Lie face-down, arms at your sides, palms on thighs. Lift your head, chest, and upper abdomen off the ground while keeping legs and hands anchored. Repeat 10 times to strengthen back muscles and improve posture.

These methods target rhomboid and trapezius tension caused by slouching or screen use. For lasting results, pair them with regular posture checks and hourly movement breaks.