Stiff Upper Back From Sitting: 5 Thoracic Mobility Moves for Desk Workers

Your upper back (thoracic spine) is built to rotate and extend. After 8 hours hunched over a laptop, it does neither very well.

A stiff upper back often shows up as neck tension, rounded shoulders or even lower back pain, because other areas have to move more to compensate.

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Written by Velion Physique. Working in the fitness industry since 2019, with five German trainer licences including Medical Fitness Training (A) and Back Training (A).

5 moves, under 10 minutes

1. Chair extension

Sit tall, hands behind your head. Lean back over the top of your chair backrest and look slightly up. 8 slow reps.

2. Open book

Lie on your side, knees bent, arms straight in front. Open the top arm like a book towards the other side, following your hand with your eyes. 8 reps per side.

3. Thread the needle

On all fours, slide one arm under your body, then open it up to the ceiling. 8 reps per side.

4. Foam roller extension

Roller across your upper back, hands supporting your head. Gently extend over the roller, move it a few centimetres, repeat. 1 to 2 minutes. Skip the lower back.

5. Wall angels

Back against the wall, arms in a goalpost position. Slide up and down while keeping contact as much as is comfortable. 10 reps.

How often?

Once a day is great; even 3 to 4 times a week helps. Combine it with getting up regularly: see how often to get up from your desk.

Not ready to buy anything? Start with the free 7-Minute Desk Reset.

Full routines: Posture Correction Routine · Neck & Shoulder Routine

More: upper back pain between the shoulder blades · rounded shoulders

This article is general information, not medical advice. With persistent, radiating or night pain, see a doctor or physiotherapist.

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