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Upper Back Stiffness From Desk Work: A Simple Towel Stretch You Can Do at Home
Spending long hours working at a computer can place significant strain on the upper back, neck and shoulders. Many people gradually adopt a forward head posture and rounded shoulders throughout the day, which can contribute to stiffness, muscle tension and discomfort through the upper back region.
While regular stretching and movement breaks are important, a simple home technique using a rolled towel can also help relieve tension and encourage better upper back mobility.
The exercise involves rolling up a bath towel and placing it across the upper back while lying on a comfortable surface. The towel should be firm enough to provide gentle support but still soft enough to allow some movement and comfort. A small pillow can also be used under the head if needed to help maintain a relaxed position.
Once positioned over the towel, gently lie back and allow the upper back to rest over it. The goal is to create a comfortable stretch through the thoracic spine (the middle and upper part of the back) without forcing the movement.
Benefits of this simple mobility exercise may include:
- Reduced upper back stiffness
- Improved thoracic spine mobility
- Reduced tension from prolonged desk work
- Improved posture awareness
- Increased comfort through the shoulders and neck
- Gentle stretching of the chest and upper back muscles
When performing the exercise:
- Use a towel that is supportive but not excessively firm
- Keep the stretch comfortable and relaxed
- Start with approximately 3–5 minutes
- Gradually increase duration if comfortable
- Avoid staying in the position for longer than 15 minutes
As with any stretching or mobility exercise, stop if symptoms worsen or if sharp pain develops.
At Spine & Sports Physiotherapy, our Physiotherapists and Exercise Physiologists can assess posture, identify causes of upper back stiffness and provide personalised treatment and exercise programs to help improve mobility, reduce discomfort and keep you moving comfortably throughout the workday.