As we age, we can often start to feel tension or pain in our upper backs that imagecan spread into our shoulders or down to our shoulder blades.  Prolonged sitting and poor posture can be the reason; both put stress on the muscles and discs of our neck and back.

To compensate for this, take a break every 20 minutes and do these two one-minute stretches. They are easy to to do and they'll provide relief from pain stretchesrelatively quickly. 

First, while standing, clasp your hands behind your back, squeeze your shoulder blades together and tuck your chin in, not down.  Hold this stretch for 5 seconds and repeat 5-10 times. This only takes a minute.

stretch for upper backNext, crossing your arms, clasp your palms together and stretch forward, rounding your upper back.  Don't bend from your waist. Hold this position for 5 seconds and repeat 5-10 times.  

Do these religiously and you'll feel the difference AND be more productive without the pain!

Nancy Whelan is the owner of the West Palm Beach Physical Therapy Center . She has been a physical therapist for over 30 years.