Squeezing your shoulder blades together or rolling your neck in circles might provide you with a temporary feeling of release, but it’s rarely enough to tackle chronic upper back pain. And dealing with such constant tension can have a huge impact on your quality of life. To really fix the problem, you need a solution that works at the source. That’s why consistent and targeted stretching is well worth making time for.
“The world’s greatest stretch works on hip and thoracic mobility, which helps improve posture and takes pressure off the upper back,” says Daniel Giordano, P.T., D.P.T., C.S.C.S., of Bespoke Physical Therapy.
You’ve likely done this stretch in a warmup before, but Giordano makes the case for making it a daily habit. Improving mobility in the hips and thoracic spine allows your body to move and sit more naturally, reducing strain over time.
Related: How to Do the “World’s Greatest Stretch,” the Single Best Dynamic Warmup
Though frustrating to deal with, upper back pain is fairly common. One study found that 9 percent of men and 17 percent of women report experiencing it. Prevalence in such cases continues to rise in our tech-driven world, where the majority of people spend excessive time hunched over a screen or computer.
“The body adapts to the positions it lives in most,” Giordano says. “Forward head posture becomes normal, shoulders round forward, and the mid back stiffens. Over time, the deep stabilizing muscles of the neck weaken while larger surface muscles become overworked and tight.”
The thoracic spine is designed to rotate and extend, but years spent in a hunched position take that motion away and even alter breathing patterns. When the mid-back stops moving well, the neck above and the lower back below are forced to compensate. This, combined with shallow breathing, equates to tension through the neck and shoulders.
Related: I’m a Cardiologist—This Is the Ideal Daily Step Count for Protecting Heart Health and Boosting Longevity After 50
How to Do World’s Greatest Stretch
World’s Greatest Stretch
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Step your right foot forward into a deep lunge, keeping your left leg extended behind you. Place your left hand on the ground for support.
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Reach your right arm toward the ceiling, twisting your torso to open the chest and thoracic spine. Follow your hand with your gaze to the best of your ability.
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Lower your right elbow toward the inside of your right foot to stretch the hip flexors, then press your hips forward while keeping your back leg straight to target the hamstrings.
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Continue for desired reps or time, then switch sides.
Related: Trainer Swears by This ‘Funky’ Gym Machine to Overcome Chronic Low Back Pain
This story was originally published by Men’s Journal on Mar 2, 2026, where it first appeared in the Health & Fitness section. Add Men’s Journal as a Preferred Source by clicking here.