How to Relieve Upper Back Pain: Why Stretching Alone Doesn’t Fix Tight Shoulders

Working at a desk can easily lead to stiff shoulders, a tight upper back, and persistent tension. And if you’re like most people, you may find yourself trying to do a quick stretch to counter the stiffness and back pain. The key to relief isn’t just stretching—it’s movement. Instead of waiting until the end of the day to stretch, taking short movement breaks can make all the difference in how you feel. This quick WFH movement break will help reset your shoulders, improve mobility, and reduce upper back discomfort.

Why Do Shoulders Get So Tight When You Work at a Desk?

Spending hours sitting at a desk leads to rounded shoulders, forward head posture, and a tight upper back. When we’re constantly reaching for a keyboard, slouching toward a screen, or holding tension in our bodies, our shoulders bear the brunt of it. The result? That nagging tightness that won’t go away, no matter how much you stretch.

If you've ever finished a workday feeling like your shoulders are glued to your ears, you’re not alone. The issue isn’t just tightness—it’s habitual muscle activation. Your body adapts to how you use it, meaning if you spend hours in one position, your muscles will stay locked in that shape.

The Key: Moving, Not Just Stretching

Stretching can feel good, but lasting relief comes from strengthening and mobilizing the right muscles. The scapula (shoulder blades) play a crucial role in shoulder mobility. If they aren’t moving well, your neck and shoulders have to work harder, leading to more tension.

One of the most overlooked muscles in this equation is the serratus anterior, which helps control shoulder blade movement. Weak serratus muscles mean your upper traps take over, creating that “tight shoulders” feeling many desk workers experience.

Instead of just stretching your arms, this WFH movement break will help activate the right muscles and get your shoulder blades moving again.

Your Quick WFH Movement Break for Shoulder Relief

This sequence only takes 3-5 minutes and can be done next to your desk. The goal isn’t just to “stretch,” but to reset your shoulders, activate key muscles, and relieve tension.

1. Shoulder Blade Awareness & Activation

• Stand or sit tall with your feet flat on the floor.
• Slowly pull your shoulder blades together (retraction), hold for a second, then release.
• Next, push them apart (protraction), feeling your upper back widen.
• Repeat 5-10 times to reset your posture and engage the right muscles.

2. Wall Press for Serratus Activation

• Stand facing a wall and place your forearms against it.
• Gently press into the wall, feeling your shoulder blades spread apart.
• Hold for 5 seconds, then release.
• Repeat 5 times to wake up your serratus anterior, reducing upper trap dominance.

3. Desk-Friendly Shoulder Rolls

A quick reset when you feel tension creeping in:

• Lift your shoulders toward your ears.
• Slowly roll them back and down.
• Reverse the direction.
• Take deep breaths as you move.

4. Upper Back Expansion Stretch

• Stand or sit with your arms in front of you.
• Clasp your hands and push them forward, letting your shoulder blades move apart.
• Tuck your chin slightly and take three deep breaths.
• Hold for 20-30 seconds to create space in your upper back.

5. A Simple Reset for Neck & Shoulder Relief

• Let your arms hang loosely by your sides.
• Slowly tilt your head to one side, bringing your ear toward your shoulder.
• Hold for a few breaths and switch sides.
• Add a gentle reach with the opposite hand for a deeper stretch.

Why This Works

This WFH movement break isn’t just about relief—it’s about resetting your shoulders throughout the day. By taking just 3-5 minutes to move, you can:

• Improve shoulder blade mobility (essential for long-term shoulder health!)
• Reduce tension in the upper back and neck
• Strengthen the serratus anterior, preventing future tightness
• Break the static posture cycle that keeps you feeling stiff

For an easy way to build more movement into your day, check out the free video linked in this post.