What Causes The Upper Back Pain Problem
There are different reasons why upper back pain occurs and here are some of the common causes:
- Incorrect posture while sitting or doing any work activity like spending long hours in front of the computer.
- Joint disruption or muscular injury.
- Lifestyle preference such as living a sedentary lifestyle where the person doesnât have any interest to do some activity and likes to sit most of the time at home. People who arenât engaged in any exercise regimen.
- Lifting of heavy objects alone and without any support or lifting device.
- Exposure to higher levels of stress in work or environment.
Most Common Causes Of Chronic Neck Pain
The most common causes of chronic neck pain are muscle strain and nerve compression. Depending on the symptoms youre experiencing, it can be difficult to tell which of these is occurring. Most muscle strain comes from activities that place a lot of uneven strain on one side of your neck. Repetitive lifting is a common cause of muscle strain around the neck, especially if the loads are heavy or if youre using one side of your body to tote heavy loads, like carrying a heavy bag over one shoulder. Sleeping in a weird position or having a pillow that doesnt provide adequate support can also cause muscle strain in your neck.
Nerve compression occurs when one of the nerves around the neck gets pinched or pressed as it leaves your upper spine . When the nerves exit the cervical spine, they travel through your shoulders and down into your arms and hands. If a disc in your cervical spine slips out of place or if the tissues in your neck get swollen and inflamed, the nerves in that area can get squeezed. And that means you can have pain and other symptoms in your neck and anywhere along the path of that nerve.
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How To Treat A Pulled Back Muscle In 8 Steps
A pulled back muscle can begin as a sudden, sharp pain when lifting or bending. Or it may appear gradually, getting progressively worse over several days. This common injury ranges from a minor inconvenience to an intense source of pain. It can take several weeks, and in some cases a few months, to heal.1
A pulled muscle is the common term for a strained muscle.2 A strain is a muscle or tendon injury that happens when the tissue stretches or tears. When a ligament stretches or tears, its called a sprain. Back pain, often due to a pulled muscle, is one of the most common issues health professionals treat.2 In most cases, you can manage and treat symptoms at home. But if the pain is unbearable or makes it difficult to move, see a doctor.
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Upper Back Pain Between Shoulder Blades: Is It Serious
This is for our readers who treat pain patients
Claire Sissons
Medical News Today
Poor posture, injury, or problems with the spine can all lead to upper back pain. A common cause of pain between the shoulder blades is muscle strain.
Treatments for mild upper back pain include stretching exercises and pain relievers. Some cases of pain between the shoulder blades are preventable.
Someone with underlying spinal problems may need advice from a doctor or physical therapist to reduce pain and discomfort.
Causes
Injuries to these muscles can cause upper back pain. The feeling can be a dull ache or a sharp pain.
What Causes Upper Back Pain
is not as common as neck pain or lower back pain but is becoming much more prevalent with all of the computer use we are doing nowadays. It is estimated that 1/10 men and 1/5 women will suffer upper back pain. Mid and upper back pain can develop over time by being overweight, having poor body mechanics, or muscular imbalances. Other causes include:
1. Restricted stiff and tight joints.
- Thoracalgia can be caused by an underlying restriction of the thoracic joints or vertebrae. Your thoracic spine includes 12 thoracic vertebrae from T1 all the way down to T12 . It is not uncommon to feel upper back pain when breathing as the thoracic spine expands and contracts during respiration. It may feel like your upper back pain is affecting your lungs. It is not uncommon to feel upper back pain on the right side or the left side.
- The restricted joints can cause upper back pain, or thoracalgia, perpetual discomfort, pain, or tightness, which can lead to inflammation and swelling. This triggers dysfunctions, inflammation in the muscles, and other soft tissues surrounding the spine.
2. Poor Posture
- All of the time we are spending on computers and phones is leading to reconditioned, flexed upper back muscles, leading to more upper back and neck pain. Most people slouch over their work computers for 8-10 hours a day. Exercises and stretches for upper back pain along with posture correcting back braces can effectively treat poor posture.
3. Vitamin and mineral deficiency
6. Myofascial pain
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Ways To Relieve Upper Spine Pain
Poor posture is one often to blame for upper spine pain. Habits like sitting too much in the car, working at a computer with your shoulders rounded forward and staring down at your mobile device can all cause the spinal muscles to decondition over time.
Treatment for this kind of back condition can range from simple home remedies to hands-on physical therapy.
Neck Releases And Mobility
While sitting tall, rotate your head as far to the right and then as far to the left as you comfortably can. Hold each for 20-60 seconds while breathing normally. Tilt your head to the right as you pretend to lift your left ear to the ceiling, and then repeat to the left as you lift your right ear to the ceiling. Hold each for 20-60 seconds while breathing normally. Since youre probably sitting in an office chair, run the base of your head from one side to the other as though you were sliding along the top of your chair. Keep your body still and move only your head and neck. No tilting your head!
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Treatment Of Upper Back Pain
If you have upper back pain, its likely to get better by itself without treatment. If its not caused by anything serious, it will probably get better within a few weeks.
You can try some self-care measures such as improving your posture or putting an ice pack or heat pack on the area that hurts. Make sure you wrap this in a towel and dont apply it directly to your skin. You can also take over-the-counter painkillers such as ibuprofen or paracetamol as pain relief for upper back pain. Ask your pharmacist for advice.
If the pain is caused by a particular condition, your treatment will vary depending on the underlying problem thats causing the pain.
Treatments may include medicines, physiotherapy, injections and manual therapies.
Seated Levator Scapulae Stretch
Targeted muscle: Stretches Levator Scapulae.Because of rounded shoulders and forward head position This is one of most effective upper back stretches because the Levator scapulae muscle in particular gets very tight from our cell phone texting and prolonged desk work.How to do it: Begin in a seated position and grasp the bottom of your chair with your right hand. Bring your chin in towards your chest and rotate your head towards the left shoulder. Then using your left arm gently push your head down looking towards your left armpit until you feel a slightly stretch along with right side of your neck. Hold this position for 15 to 20 seconds. Repeat on the opposite side. Aim for 3 repetitions of this stretch on each side.
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What Can I Do About Acute Back Or Neck Pain
The key to recovering from acute back or neck pain is restricting your activity and taking over the counter medications, because most back pain is related to muscle strain. In most cases, acute back pain will go away on its own over a period of days. Here are some tips that will help you recover:
1. Take it easy If you think youve hurt your back, ease up on the pressure youre putting on your back. Many people actually have little choice in the mattertheir back pain will force them to drop to their knees or freeze in a bent-over position. Others will be able to function somewhat normally, but with uncomfortable pain. Contrary to popular belief, studies on acute back pain actually show that a few days of restricting your activity, and taking the appropriate over-the-counter medication, is all that many people really need to allow the strained muscles to relax and unbind. However, it is important to talk with your health care provider before taking any medication, especially if you are taking other medications or have a chronic medical condition.
2. Ice, then heat Remember this rule: Ice first for 48 hours, then heat. Ice and heat can alleviate local pain that comes from muscle and ligament strain. Ice slows swelling and inflammation and acts as a local anesthetic, but after 48 hours, it loses its effect. Using heat afterwards increases blood flow to the deep tissues and relaxes muscle spasms.
Stretch #4 Hamstring Stretch
The hamstring stretch is a great exercise to do at home. The reason the hamstrings need to be stretched when lower back pain is present is that the hamstring attaches to the pelvis. If these muscles are tight of experiencing tone they can affect the position of the pelvis which can be related to low back pain. If the pelvis is tilted by the hamstrings over time that position may produce symptoms further up the spine.
These areas are related through a system called the posterior chain. The posterior chain is all of the muscle from the back of the ankle to the back of the head of the posterior, or back side of the body.
This system works together to regulate anterior, or forward movements of the body. If these muscles are tight or weak that can be a source of issues for the spine.
Stretching the hamstrings can be done several ways, but laying on your back with both knees bent and feet flat is a great starting point.
Once in that position, lift one leg straight up in the air leaving a slight bend in the stretching legs knee and move that leg closer to your body. There will be a sensation of stretch in the hamstrings between the bottom of the glute and back of the knee. You can use a towel of some sorts if you find that useful.
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Treating A Pulled Back Muscle In 8 Steps
No matter where a pulled muscle is in the body, the steps to treat it are generally the same. However, its important to talk to a medical professional before treating an injury because symptoms of other injuries, such as disc problems or a broken bone, may resemble strains and sprains. After talking to a professional, try the following steps:3
Apply cold. Cold helps reduce inflammation, which is the primary source of pain in the first few days. The faster you can apply cold to a pulled back muscle, the faster you may reduce pain, help control swelling, and start the healing process. Apply a cold pack for 15-20 minutes as soon as the injury occurs. Take a break of at least 20 minutes between each cold application.
Use compression. Applying compression bandages or using an active compression system may help reduce swelling and edema so the damaged tissues can repair themselves more quickly.
Rest. Right after a muscle strain, it is important to limit your activity level and avoid movements that increase pain. After the initial pain subsides, returning to previous level of activity may help prevent the muscles from growing weak.
Stretch. According to Kojo Hamilton, MD, as you return to activity, gentle stretching exercises may improve tissue healing by bringing more blood flow to the injured area. Applying heat to the area prior to stretching may also be beneficial. Ask a doctor about the right stretches for your condition.
Stretch #5 Hip Flexor Stretch
Building off of the concept of posterior chain it is important to consider the anterior chain as well.
Deficits in strength and flexibility can lead to several issues and lower back pain is most commonly coupled with weak and tight hip flexors. The hip flexors are the iliacus and psoas muscles. They are primarily responsible for lifting the femur into flexion .
When the pelvis is tilted forward through sitting, poor exercise technique, etc. there is a higher likelihood that the hip flexors will be in a shortened position as they attach to the lower spine and inside of the pelvis.
Over time this can cause weakness and tightness and encourage lower back pain. Fixing this issue at home takes time, but can be done through a hip flexor stretch.
Kneeling on the ground with the front foot put far out in front of you lunge forward while keeping your trunk over your hips and head up. The stretch will occur in the front of the thigh and hip toward the medial part of the leg that you are kneeling on. Hold this stretch for 30 seconds breathing in and out then switch to the other leg.
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What Can Go Wrong
One of the most common causes of upper back pain is muscle tension causing tightening of your upper traps and impingement of the nerve in the space above the shoulder blade Referred neck pain can occur due to compressed nerves that pass above the scapula and can also cause pain in the arm or numbness and pins and needles.
You can also suffer from degeneration of the facet joints of the vertebra, closing down the space meaning there isnt as much room for the nerve roots to pass and they can become compressed.
Disc herniation can sometimes be referred to as a slipped disc however the disc doesnt actually slip but bulges. This can cause compression or irritation of the exiting nerve root. Due to degeneration and drying out of the discs with age causing decreased height of the intervertebral disc, the nerve roots can be compressed even without a disc herniation.
Posture is one of the biggest causes of upper back pain and weakness. Desk working and increased use of tech devices amongst the entire population is resulting in higher rates of poor posture and back and neck injuries. Anteriorly rotated shoulders can result in your external rotators becoming weak and tight pectorals and hunchback posture.
How Is Upper Back Pain Diagnosed
Your healthcare provider will ask you questions about your medical history, activity level and symptoms. They will also ask you questions about your pain. These questions may include:
- When did the pain start?
- Where does the pain hurt the most?
- Does anything you do make the pain feel better?
- Does anything you do make the pain feel worse?
Your healthcare provider may do a physical exam. They may have you lift or bend your legs to see how moving affects your pain. Your healthcare provider may test your muscle strength and reflexes.
Depending on what your healthcare provider finds, they may order additional tests. These tests may include:
- Spine X-ray: Uses radiation to produce images of the bones in your spine.
- Magnetic resonance imaging scan: Uses a magnet and radio waves to create pictures of your bones, muscles, tendons and other soft tissues in your spine.
- Computed tomography scan: Uses X-rays and a computer to create 3D images of the bones and soft tissues in the spine.
- Electromyography : Tests the nerves and muscles in your spine and checks for nerve damage , which can cause tingling or numbness in your legs.
- Blood test: Can detect genetic markers for some conditions that cause back pain.
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How Much Time Do I Need To Spend On Exercise To Fix My Back Pain With This Program
On a daily basis, weve made sure to keep your exercise load manageable. In the Back Pain Fix, some days youre only doing twenty minutes of structured exercise in the morning.
Some days youre committing to one hour spread across the whole day.
No matter what, every day is manageable and well worth the time invested.
Back Pain Between Shoulder Blades After Sleeping
Once again, this is often due to things we do during the day, like hunch at a computer or slouch while watching TV. One thing you can do to help this is stretch first thing in the morning.
When you wake up, stretch your arms over your head and gently wake up the muscles of your back. Its also a good idea to incorporate stretching or yoga during the day.
If it still persists, try placing a small pillow or folded hand towel between your shoulder blades while you sleep.
Resources:
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Diagnosis Of Upper Back Pain
Your doctor will ask about your symptoms and examine you. They may then be able to diagnose and explain the cause of your back pain or they may need to refer you for some tests. Upper back pain is often caused by muscle strain, but sometimes there might be a more serious cause. There are particular symptoms your doctor will look for that may indicate this. They call these red flags and they include:
- a recent injury to your back such as a car accident or a fall
- back pain caused by a minor injury or lifting something heavy particularly if you have osteoporosis
- if youve had cancer or you have a weakened immune system
- other symptoms such as a fever, unexplained weight loss and chills
- a recent bacterial infection
- if youre younger than 20 or older than 50
Your doctor will also ask you about the pain to understand how severe it is and what could be causing it. It can also mean a red flag if:
- symptoms havent eased despite changing position or resting
- youve had pain for more than two weeks despite having treatment
- you have pain that you dont think has been caused by a sprain or strain in your upper back
- you are very stiff in the morning
- you have pain all the time and its getting worse
Your doctor may ask if youve had any weakness in your legs, or any bladder and bowel problems such as incontinence. This may point towards pressure on the nerves in your spine or spinal cord, which could be caused by a slipped disc or injury.
