Your days start early and end late, with most of the hours in between spent at a desk, in a car or on your feet getting things done. By the evening, the space between your shoulder blades feels tight and stiff. When life is full on, small ways to move can make a real difference.

Why your upper back gets stiff

Your upper back is built to move. It turns when you look over your shoulder, arches gently when you reach up and moves a little with every breath. But busy days often mean long spells of sitting, with little time for anything else.

When your upper back stays still for hours, the joints and muscles can start to feel stiff and achy. Stress adds to this, as it tends to make your shoulders creep up and your breathing become shallower. None of this is a sign of damage. It is your body asking for more movement.

Breaking up long sitting days

You may not have time for a long workout, but short movement breaks add up. Some ideas:

• Stand up every half hour or so, even for a minute.
• Take calls standing or walking.
• Walk to speak to a colleague rather than sending a message.
• Use the time while the kettle boils to stretch.

VIDA’s Pomodoro stretches, in the top right corner, can prompt you to pause and move during focused work.

Quick upper back resets

These take a minute or two and can fit into the gaps in a busy day:

• Sit tall, cross your arms over your chest and slowly turn to each side.
• Sitting back in your chair, clasp your hands behind your head and gently lean back over the top of the chair.
• Reach both arms up towards the ceiling, then gently lean to each side.
• Draw your shoulder blades gently back and down, hold for a few seconds, then relax.

If you would like to follow along, VIDA has short videos of shoulder squeezes you can use at your own pace.

Breathing into your back

Your ribs attach to your mid back, so breathing and back comfort are closely linked. When you are busy and stressed, breathing often becomes shallow. A few slow breaths, letting your ribs widen at the sides and back, can help your upper back move and help you feel calmer. Breathing out a little longer than you breathe in helps your body relax.

Building strength in small doses

Strength helps your upper back stay comfortable for longer. You do not need long sessions. Something to try two or three times a week:

• Back lifts. Lie on your front on the floor with your arms by your sides, gently lift your head and chest a little way, then lower.
• Shoulder squeezes. Sit tall, draw your shoulder blades back and down, hold for five seconds, then relax.
• Rows. Pull a resistance band towards you, squeezing your shoulder blades together.

If you would like to follow along, VIDA has short videos of back lifts and shoulder squeezes you can use at your own pace. A few minutes before bed or while dinner is cooking is enough to start.

Using everyday moments

Busy lives are full of small moments you can use. Some ideas:

• Walk part of your commute, or to the shops.
• Stretch while waiting for a video call to start.
• Carry shopping in two bags, one in each hand, to keep your upper back balanced.
• Choose active plans with friends or family, like a walk rather than a coffee.

Winding down

After a long day, a warm shower can help your upper back loosen. Lying on your back on the floor for a few minutes, with your knees bent and your arms resting out to the sides, lets your upper back relax and your breathing slow down.

Sleep often gets squeezed when life is busy, and tiredness makes aches feel louder. A regular wake-up time and a calm wind-down can help.

Your VIDA pain check-in can help you notice how your back changes as you build these habits.

What to take away

• Your upper back is built to move, and busy days give it few chances.
• Stand up and move every half hour or so.
• Use quick upper back resets in the gaps in your day.
• Strengthen your upper back with back lifts and shoulder squeezes.
• Breathe slowly and wind down at the end of the day.

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