And massage usually has excellent results in relieving upper back pain. But massage may give only temporary relief if you do not correct the muscle imbalances in the upper back and chest that are common causes of the pain.

Following are some targeted upper back pain stretches to help correct one of the commonly offending muscle imbalances. Surprise! The stretches are for your chest muscles! Yes -- if you have upper back pain, it's usually your chest you need to stretch.

I know, it often feels good to stretch the muscles between your shoulder blades -- and to have your massage therapist dig deeply into them.

But if you have upper back pain and discomfort, you're often doing more harm than good to try to lengthen those muscles.

Because the cause of upper back discomfort is often that your chest muscles are tight and short from hunching and rounding your shoulders. This forces your upper and middle back muscles to be chronically stretched, and to become weak and painful. Stretching those tight chest muscles is often the first step in bringing you the lasting relief you crave.

These upper back pain stretches for the chest will help open your chest, helping you to be able to bring your shoulders and shoulder blades down and back. They will help you return your upper body to a more youthful, pain-free, neutral posture. They are also great if you have "dowager hump," in which your upper back becomes prominently rounded.

Do not do any of these stretches if they conflict with the advice of your doctor, chiropractor, or physical therapist, and don't continue doing them if you try them and they make you feel worse.

Upper Back Pain Stretches for the Chest
This series of stretches uses a door-frame to lengthen your pectoralis major and minor muscles -- the main muscles of your chest.

1. Stand in an open doorway, with both your hands & forearms resting on doorframe.
2. Place one foot in front of the other with the knee of the forward foot flexed.
3. Keep your head upright; don’t allow it to move forward.
4. Place your hands on the door frame just above shoulder height, forearms also on doorframe. Lean through the doorway, holding the stretch for 15-30 seconds.
5. Move your hands to a position on the doorframe that is just above your head (forearms still on the doorframe). Your upper arms will be straight out from your body, with your forearms at a right angle to them. Lean through the doorway, holding the stretch for 15-30 seconds.
6. Move your hands and forearms up the doorframe, so that your upper arms are at about a 120 degree angle to your body. Lean through the doorway, holding the stretch for 15-30 seconds.
7. Raise one arm over your head and place your hand on the top, horizontal part of the door frame. As before, with one foot in front of the other, knee flexed, lean through the doorway, holding the stretch for 15-30 seconds. Change hands and repeat.

Other Recommendations for Upper Back Pain Relief
To provide more complete and lasting relief, you may also need to strengthen the muscles of your upper back and posterior neck. You can learn these upper back exercises here.

Some focused work on changing your posture will most likely be very helpful. You can learn about forward head posture and how to combat it here.

Finally, for a whole-body approach to chronic muscle pain, I highly recommend the book The Core Program, by Peggy Brill, PT. Its short, focused, comprehensive program of exercises can help relieve upper back pain and all kinds of chronic muscle pain better than anything else I've found. Once you learn the exercise routine, it really only takes 15 minutes--a fantastic investment in your well-being both short and long-term. The book is also highly educational about how your muscular system works.

Remember: Do not do any of these upper back pain stretches if they conflict with the advice of your doctor, chiropractor, or physical therapist, and don't continue doing them if they make you feel worse.

I wish you ease and comfort in your upper back, and I am confident that you will be able to help yourself feel better.

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