Ugh, My Upper Back and Shoulders Hurt! (Let’s Talk About It)
If you’ve ever caught yourself rubbing your upper back or rolling your shoulders halfway through the day, you are definitely not alone. Between desk jobs, scrolling, driving, and carrying life (literally and emotionally), upper back and shoulder pain is one of the most common complaints people bring to massage therapists.
So what’s actually going on back there?
The Science-y Bit (But Not Too Nerdy)
Your upper back and shoulders are packed with muscles like the trapezius, rhomboids, and levator scapulae, which all help with posture, shoulder movement, and keeping your head from flopping forward. When you spend hours in a hunched-over or “shoulders-to-your-ears” posture, these muscles start yelling for help. Tightness, knots (a.k.a. trigger points), stiffness, and even headaches can all come from this area.
Your body loves movement. When it doesn’t get enough—or only gets the same repetitive movements (like typing or lifting a kid on the same hip all day)—tension builds, blood flow drops, and pain shows up.
How Massage Therapy Can Help
Your massage therapist can use deep tissue techniques such as trigger point therapy, myofascial release and shiatsu
How Massage Can Help
Massage works like a reset button. It:
- Increases blood flow (so your muscles get more oxygen and nutrients)
- Breaks up adhesions and trigger points (those “knots”)
- Releases built-up tension in the fascia (the connective tissue that wraps around everything)
- Encourages the nervous system to chill out (so your body can actually rest and heal)
Bonus: even just one good massage can help you feel more relaxed and help your body remember what “normal” feels like again.
Self-Care and Stretches for Upper Back and Shoulder Pain
In between massages, there’s a lot you can do to manage upper back and shoulder pain:
1. Stretch it out:
- Doorway pec stretch – open up that chest! While it may seem counterintuitive, releasing the chest muscles actually helps your upper back. Think “release the opposing muscle group”- it really works.
- Shoulder rolls and neck circles – keep things moving.
- Child’s pose with arms stretched forward – total upper back relief.
- Get on that foam roller – check out all the youtube videos that show how to foam roll your upper back – here’s a good one! https://www.youtube.com/watch?app=desktop&v=x2YczbHH9JQ
2. Heat + gentle movement:
Use a heating pad or take a warm shower to loosen things up before stretching or foam rolling.
3. Get up and move often:
Set a timer if you’re at a desk all day. Even 2 minutes every hour makes a difference.
4. Tennis ball massage:
Lean against a wall with a tennis ball between you and your shoulder blade, then gently roll around until you find “the spot.” Stay and breathe into it.
5. Watch your posture (but don’t obsess):
No one has perfect posture all the time—but check in with your shoulders and neck once in a while. If your ears are in front of your shoulders, bring them back like you’re balancing a book on your head.
Bottom Line:
Upper back and shoulder pain is super common, but it doesn’t have to be your normal. Massage can make a huge difference, and a little bit of self-care can go a long way in keeping the tension monsters away.
Your shoulders work hard—show them some love!