Upper Back Pain Symptoms
Upper back pain symptoms can differ from person to person. For some, the pain might be mild and go away within a couple days, but for others the pain can worsen and interfere with daily tasks. Upper back pain symptoms and treatment plans can vary greatly depending on the problems underlying cause.
What Else Should I Do
While its important to include neck and back exercises in your routine, youll want to include a variety of strengthening exercises for well-rounded fitness.
In particular, having a strong core has been linked to reduced lower back pain because the core is involved in stabilizing the spine. The core includes the following muscles (
11 ).
Additionally, you may benefit from other at-home treatments or professional therapies such as heat therapy , whole-body stretching, over-the-counter pain medications , massage therapy, and acupuncture.
Finally, if you work at a desk, try to set up your space ergonomically, which may help alleviate pain and pressure on your neck and back .
Summary
Having a strong core may help to reduce lower back pain. You may also benefit from at-home treatments or professional therapies such as heat therapy, over-the-counter pain medication, massage, or acupuncture.
Upper Back Chair Extensions
This is one of my favorite stretches for upper back pain. It is an excellent extension stretch for a stiff upper back that you can do at your desk and it also stretches the front of the chest.
- Sitting in a low backed chair, cross your arms over your chest
- Raise your elbows and lean back over the back rest of the chair
- Hold 3-5 seconds and rest
- Repeat 10-20 times
Top Tips: 1. Place a small folded towel between the top of the chair and your back for increased comfort2. Stretch the front of your shoulder at the same time by placing your hands on your head and letting your elbows drop out to the side as you bend back over the chair
Recommended Reading: How To Decrease Lower Back Pain
Strengthen Your Shoulder Blades
The shoulder blades glide along your rib cage and rely on the surrounding muscles to do so smoothly and without pain, says Dr. Manejias. So if shoulder movements make your upper back sore, you may benefit from upper back-pain exercises that strengthen those muscles. While sitting, squeeze your shoulder blades together. Hold for five to 10 seconds, and repeat two to three times per day. Easy peasy.
Who Treats Back Pain
Different types of health care providers treat back pain, depending on the cause:
- Pain specialists, who are physicians including anesthesiologists with specialized training in evaluation, diagnosis, and treatment of all different types of pain.
- Family or primary care doctors.
- Orthopaedists, who treat and perform surgery for bone and joint diseases.
- Neurologists, who treat disorders and diseases of the spine, brain, and nerves.
- Neurosurgeons, who perform surgery for disorders and diseases of spine, brain, and nerves.
- Rheumatologists, who specialize in treating musculoskeletal diseases and autoimmune disorders.
- Physical therapists, who specialize in movement and strengthening muscles.
You May Like: How To Relieve Lower Back Inflammation
Medication From The Store
There are two kinds of over-the-counter pain relievers that frequently help with back pain: nonsteroidal anti-inflammatory drugs and acetaminophen. Both have some side effects, and some people may not be able to take them. Talk to your doctor before taking pain relievers. And don’t expect medication alone to solve your pain problem. Studies show you’ll probably need more than one type of treatment.
Best Stretches For Upper Back Pain
There are lots of different causes of upper back pain and loads of options for how to stretch the upper back. Upper back stretches should target the front of the shoulders, the neck muscles and the upper back, stretching forwards, backwards and sideways.
You can do all of these upper back exercises at home, and lots of them can also be done at your desk!
Recommended Reading: Does Acupuncture Help Back Pain
The Best Upper Back Stretches For Pain Relief
Are you sitting more often nowadays? If so, you may be experiencing more back pain than usual. And when youre dealing with upper back pain, it can be difficult to focus on much else.
Thats why its important to take the time to practice upper back stretches daily to prevent any pain or a more serious issue from developing.
The upper back starts at the base of your neck and runs to the bottom of your rib cage. If youre experiencing pain in this region of your body, its likely stemming from poor posture. Sitting at a computer or staring down at your phone all day can lead to stiffness, sharp pain, and dull aches. It can even become debilitating and cause additional pain in your arms, chest, or lower back.
If youre experiencing chronic pain in this area, you may want to consider physical therapy for upper back pain. If the pain just started or youre looking to take preventative measures, stretching can certainly help.
Here are four upper back stretches to help you decrease any pain or tension youre experiencing in your upper back.
Cat-Cow Stretch
How K Health Can Help
There are steps you can take to prevent and treat upper back pain. Did you know you can get affordable primary care with the K Health app? Download K to check your symptoms, explore conditions and treatments, and if needed text with a doctor in minutes. K Healths AI-powered app is HIPAA compliant and based on 20 years of clinical data.
K Health articles are all written and reviewed by MDs, PhDs, NPs, or PharmDs and are for informational purposes only. This information does not constitute and should not be relied on for professional medical advice. Always talk to your doctor about the risks and benefits of any treatment.
Don’t Miss: What Kind Of Mattress Is Best For Low Back Pain
Yoga For Upper Back Pain
Yoga to help upper back pain combines the best of both worlds: it strengthens weak muscles while also stretching them. Taking a yoga class may be beneficial since the instructor may assist you in getting into the proper poses. You don’t have to spend a lot of money to get your back and neck fixed. While yoga helps relieve tension on occasion, it is most effective when practiced daily, just like any other exercise or physical therapy treatment.
Upper back pain usually improves on its own over time, especially with rest and gentle stretching. Furthermore, leading a healthy lifestyle that includes eating well-balanced food, getting enough sleep, and managing stress will help lower the risk of experiencing back discomfort.
What Is The Upper Back
If you want to understand your upper back pain, start with an anatomy lesson.
Pain in the upper and/or mid back is less common than lower back or neck pain. One 2015 Mayo Clinic review of studies suggests that about a third of people get lower back or neck pain , compared to less than one-fifth reporting upper back pain.
The upper back is the region below the cervical spine and above the low back . The upper back is called the thoracic spine, and it is the most stable part of the spine. The range of motion in the upper back is limited because of the spines attachments to the ribs .
Think of your spine as a tree trunk. It keeps you standing upright. It connects parts of your skeleton to each other. It carries the weight of your upper body.
Since thats a massive job, the spine itself shares some of the physical load with nearby muscles, some of which include:
-
Trapezius: Near your shoulder blade, helps you stand straight and throw
-
Latissimus dorsi: Lower on your back, helps with arm movement and breathing
-
Rhomboids: Adjacent to trapezius, supports your shoulders and helps you pull
When you hurt your upper or mid back doing yard work or playing tennis, chances are high youve injured one of these muscles. The most common reason we see people with upper back pain is a simple musculoskeletal strain, says Reginald Knight, MD, Director of Bassett Spine Care Institute in Cooperstown, NY.
You May Like: How To Give A Massage For Back Pain
Difference Between Shoulder Pain And Upper Back Pain
There are many similarities between shoulder pain and upper back pain as they’re in the same general areas, but there are also several key differences.
The main difference is that shoulder pain tends to be more localized than upper back pain. This means that when you’re having shoulder pain, you might notice the pain in more specific areas than a larger general area of the upper back.
Upper back pain is also commonly between the shoulder blades, while shoulder pains are on the top or outside parts of the shoulder.
Depending on the type of shoulder pain you have, you may have a limited range of motion in your arm. When it’s just upper back pain, you should have some range of motion with your arms.
Can Stress Cause Upper Back Pain
In short, yesemotional stress can cause upper back pain. In times of stress, the body responds with fight or flight behavior the nervous system kicks into overdrive in order to protect vital organs. Feeling stress in the body can result in reduced blood flow to soft tissues , meaning less oxygen can pass through the area. As a result, those under stress are likely to experience muscle spasms, tension and, pain in the back.
Recommended Reading: What Helps Arthritis In The Lower Back
Preventing Upper Back Pain
Lifestyle changes are the quickest way to address and prevent upper back pain. Consider adding more activity and exercise into your routine. Individuals with a sedentary day-to-day routine generally see more instances of upper back pain. Strength training and conditioning help solidify core muscles, essential for good posture. Activities such as yoga can be helpful for upper back pain.
Be mindful of your postureensure your working and home conditions are optimal. Small changes like wearing a backpack instead of carrying a purse on one shoulder, or lifting objects with the strength of the lower body, can make all the difference when it comes to prevention.
If youre a smoker and experiencing upper back pain, now is the time to stopsmoking is shown to deteriorate disc health.
Could Upper Back Pain Mean Something More Serious
There is always a chance that your upper back pain could be caused by a much bigger problem. Degenerative Disc Disease , a herniated disc, and osteoarthritis are possible underlying problems causing your upper back pain. Shapiro cautions that while pain should never be ignored, normal muscle soreness from exercising is nothing to be concerned about. He warns, however, that you should question intense pain that doesnt go away over time. If you notice symptoms like fever, chills, tingling in your chest or stomach along with your upper back pain you should see your doctor.
Sharp, shooting, radiating, severe, unexplained acute pain or chronic pain lasting more than a few days could be your body’s way of telling you that something more serious is going on, Shapiro says.
Read Also: Can Smoking Cause Lower Back Pain
Upper Right Back Pain When Breathing
Pain in the back can sometimes feel worse when you take a deep breath. This is because the vertebrae of the spine are connected to your rib cage. Usually, this is nothing to worry about. But sometimes, this type of pain can signal a pulmonary embolism .
Medical emergency
Back pain often resolves with at-home treatment, over the course of a few days. You may need to combine several treatments to get the best effect. These include:
- OTC pain medication. Pain medications like NSAIDS or acetaminophen can help reduce pain and inflammation.
- Heat and ice.Heat and cold therapy can help calm down back spasms and relieve tightness. Try using a hot water bottle on your back, or sit in a whirlpool bath. Ice packs can be beneficial for inflammation, swelling, and pain from injury, sprains, and muscle strain.
- Exercise. Gentle exercise, such as stretching or shoulder rolls, can help relieve pain and stiffness.
- Massage. Massage around the lower neck and shoulder blades can help reduce muscle knots.
- Rest. Bed rest can help with acute back pain, but should be limited. Try resting for a few hours at a time, for one to two days only.
Back pain is a common occurrence that can happen to anyone. There are, however, several risk factors that might cause you to experience upper right back pain, or chronic back pain, more often. These include:
What Else Can Help
All of these stretches for upper back pain work really well if you have a stiff upper back, tight upper back muscles or any pain in your upper back.
As well as doing the best upper back stretches for you, you also want to combine them with upper back strengthening exercises, otherwise the tightness and stiffness is likely to return.
You may also want to stretch out some of the other muscles around your shoulders, in which case check out:
- Trapezius Stretches: Targeting the upper, middle and lower traps region to help reduce pain, spasm and trigger points
- Shoulder & Arm Stretches: targeting the muscles around the shoulder including the rotator cuff, biceps and triceps. Perfect if your shoulder movement is limited
It can also really help to think about your posture, particularly if you spend long periods sat at a desk in front of a computer which can lead to tightness, stiffness and pain in the neck, shoulder and upper back – check out our top tips on improving posture.
You may also be interested in the following articles:
Read Also: Why Do I Have A Sharp Pain In My Back
Over The Counter Medicine
There are many over the counter medications available that may help relieve some symptoms associated with upper back pain.
These include Nonsteroidal anti-inflammatory drugs such as acetaminophen or ibuprofen .
OTC pain relievers should only be used for short-term relief. If you’ve been taking them for three months or longer, it’s time to see a doctor to determine if there are other medications that would work better for you.
Potential Side Effects Of Muscle Relaxants
Prescription muscle relaxants like carisoprodol and cyclobenzaprine are known for causing side effects like fatigue, nausea, and drowsiness. Additionally, some classes of muscle relaxants have a high potential for abuse. Muscle relaxants are not a long-term solution for back spasms and are typically only prescribed for a few weeks at a time.
Read Also: Does Sciatica Cause Lower Back Pain
When To See A Doctor For Upper Back Pain
Most cases of upper back pain are temporary and resolve on their own with rest, ice, and gentle stretching. If your upper back pain is severe and limits your activities, gets worse over time, or does not improve within a few days of at-home care, consider speaking with a doctor.
In rare cases, upper back pain can be a symptom of a more severe or even life-threatening condition. For example, heart attacks can cause pain that moves to the upper back. Other rare but potentially serious causes of upper back pain include aortic aneurysm, pneumothorax , and compression of one of the vertebrae.
You should seek emergency medical care if:
- Your upper back pain was the result of an injury, such as a fall.
- Your upper back pain is accompanied by weakness in your arms or legs, loss of bowel or bladder control, or numbness or tingling down your arms or legs, stomach, or chest.
- You have upper back pain with chest pain, shortness of breath, sweating, jaw pain, or nausea.
Our expert orthopedic specialists are here to help you manage upper back pain and return to your activities as soon as possible. Find a Doctor at one of our locations today
The information contained in this article is meant for educational purposes only and should not replace advice from your healthcare provider.
Prevention Of Upper Back Pain
The following tips may help to prevent you from developing upper back pain.
- Lift objects safely and correctly by bending at your knees and not from the waist.
- Make sure your back is properly supported when sitting.
- If you wake up with back pain, a more supportive mattress that adjusts to your back and supports its various curves and hollows may help.
- Take regular breaks from sitting for long periods of time and from doing repetitive tasks.
- Practise good posture see our section on causes of back pain.
- Exercise regularly see our FAQ on some specific exercises for upper back strength.
- Learn and practise good technique for any sports youre doing.
- Stop doing any activity that you know is causing your back pain.
- Stop smoking it can speed up the degeneration of the discs between your vertebrae that act as shock absorbers.
- If you are overweight, losing weight may help to reduce the risk of back pain.
Read Also: What To Do When You Hurt Your Lower Back
Treatment For Upper Spine Pain
Traditional home remedies for controlling of pain, include::
However, solving mild upper back pain often boils down to simple lifestyle habits you can begin developing today!
