Upper back pain can be alleviated by mobilizing the thoracic spine through specific moves.
It explains that pain in the upper back is more likely to be caused by a dysfunction in the joints of the thoracic spine than the surrounding muscles, such as the rhomboids. The author provides five moves to mobilize the thoracic spine: the rhomboid push-up, the wall splat, the can openers, the 11:15 stretch, and the bridge and reach over. These moves target the thoracic spine directly, helping to eliminate pain in the upper back. The author explains how to perform each of the moves correctly and emphasizes the importance of retracting the shoulder blades and mobilizing the entire kinetic chain to relieve upper back pain. The article also provides information about the muscles of the upper back and their functions.
Source: https://www.boxrox.com/how-to-fix-upper-back-pain-no-more-knots/
