You stand up after a long day of lectures or meetings and your upper back feels stiff, like it needs a good stretch. It might seem too early in life to feel this way, but mid back stiffness is common in young people who spend most of the day sitting. The good news is that your upper back responds quickly to a little more movement.

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 long days at a desk, followed by evenings on a sofa or a phone, give very few chances to do any of this.

When your upper back stays still for hours, the joints and muscles can start to feel stiff and achy. This is not a sign of damage. It is your body asking for more variety.

Moving more often

The most helpful change is often the simplest. Breaking up long spells of sitting gives your upper back regular chances to move. Some ideas:

• Stand up and move every half hour or so.
• Take calls standing or walking.
• Walk to a colleague or classmate rather than messaging them.
• Use the stairs when you can.

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

Easy upper back movements

These take a minute or two and can fit between tasks:

• 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.
• Take a few slow, deep breaths, letting your ribs widen at the sides and back.

On the floor at home, you could try going onto your hands and knees and slowly rounding your back up, then letting it gently dip down.

If you would like a guided stretch, VIDA has short videos you can follow at your own pace.

Changing how you sit

There is no single perfect posture. What your back likes most is variety. You could swap between sitting upright, leaning back with your arms supported and standing for a while. If you use a laptop, raising it so the screen is closer to eye level, with a separate keyboard and mouse, means you are less likely to hunch forward for long spells.

On the sofa, sitting back with cushions behind you and your screen held a little higher can help.

Building strength

Strength work helps your upper back stay comfortable for longer. 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. If you go to the gym, adding rows and pull-downs to your routine helps balance out time spent sitting and pressing.

Staying active

General activity is one of the best things for a stiff upper back. Walking, swimming, climbing, racket sports and gym sessions all keep it moving. Letting your arms swing naturally as you walk helps your upper back turn with each step.

If you are just getting started, building up gradually and choosing something you enjoy makes it more likely to stick.

Breathing and stress

Exam periods, deadlines and busy weeks can lead to shallow breathing and tight shoulders. Slow breathing, letting your ribs widen as you breathe in and breathing out a little longer, can help your upper back move and your body relax at the same time.

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 long sitting days give it few chances.
• Stand up and move every half hour or so.
• Turn, arch and reach with your upper back between tasks.
• Strengthen your upper back with back lifts and shoulder squeezes.
• Stay active with something you enjoy.

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