Reduce Upper Back Pain

with This Stretch

Video by Dr. Justin Thompson

Reduce Upper Back Pain

Musculoskeletal imbalances in the body are something that we as chiropractors manage every day in the clinic. These imbalances can manifest in a variety of ways. One of the more common combinations we see, is that of having anterior head carriage and anteriorly rounded shoulders. Yes, every person’s body is built differently, however some muscle imbalances can lead to negative effects on the body’s overall function. This combination often influences the cervical spine, thoracic spine, and the shoulder complex. This video shows a quick and easy stretch that can address one component of forward head and rounded shoulders posture. The pec muscles are often shortened and can benefit from consistent stretching.

This research article explores the positive effects of stretching the pecs in these individuals.

Based on the results of this study, persons with moderate forward head/rounded shoulder posture in standing will have a significant decrease in their resting scapular distance (TSD) following a two-week daily stretching program of the pectoralis muscle. The method to assess TSD is a stable measure of resting scapular position, is readily available to the clinician, is not costly in money or time, and can help to provide quantifiable feedback to the patient. Additionally, this study, shows that implementing stretching routines can indeed make structural changes in the body! That is exactly what we are trying to do in our treatment plans! Influencing positive structural changes can help the body function better and when the body is functioning better, there is usually less pain! Try out this stretch and come on in if you have any issues with forward head posture and rounded shoulders. It’s something we do every day and what we do works!



Toni S. Roddey, Sharon L. Olson & Susan E. Grant (2002) The Effect of Pectoralis Muscle Stretching on the Resting Position of the Scapula in Persons with Varying Degrees of Forward Head/Rounded Shoulder Posture, Journal of Manual & Manipulative Therapy, 10:3, 124-128, DOI: 10.1179/106698102790819247

Our Message

We love to help our patients in St. Louis Park stay healthy with Chiropractic. We are here to relieve back pain, neck pain and headaches while also teaching about how our diet and stress effects our over all health. Taking care of your mental health is just as important as the chiropractic adjustment and getting the proper nutrients to stay healthy. Our Chiropractors, near the corner of MN-100 S & Lake Rd./Westside Dr., want to help you stay healthy and out of pain!