miodrag ignjatovic/E+/Getty Images
Prasit photo/Moment/Getty Images
This staple yoga move can help ease upper back pain, says Ellen Thompson, a certified trainer at Blink Fitness. Perform 10 cat cows from quadruped position, hands under shoulders and knees under hips. Round your back up for cat, then press the belly button down in cow.
Getty Images/ Sporrer/Rupp
HAO ZHANG/Moment/Getty Images
Thompson also suggests using a lacrosse ball to massage your pecs. If facing a wall isn’t comfortable or doesn’t give you the angle you need to hit your chest muscles, you can sit with your back against a wall or couch and use your hand for assistance.
Cavan Images/Cavan/Getty Images
A tense upper back often means a tense neck. “Let your head drop to the left side — left ear to left shoulder — to generate a stretch sensation on the right side of your shoulder,” Martinez advises. Hold for 30 seconds and repeat on other side.
Klaus Vedfelt/DigitalVision/Getty Images
This one’s like the lateral neck stretch, but when your left ear’s near your left shoulder, bring your nose toward your chest. Martinez says this will help stretch your shoulder blades — and giving relief to your shoulder blades can soothe your back.
“Sit on the floor with your back and head against a wall,” Thompson says. “Reach the arms overhead while keeping your shoulders and arms in contact with the wall.” This will improve your shoulder mobility, which can ease backaches.