Upper Back Pain
Upper back pain or thoracic pain is a common yet often overlooked condition that can affect daily activities, posture, and overall well-being. Unlike lower back pain, which is more prevalent, upper back pain can be caused by poor posture (especially leaning over a desk or computer for hours a day!), poor core muscle tone, osteoarthritis, osteoporotic impaction fractures, muscle strain, or underlying more serious medical conditions. In this guide, we’ll explore the causes, treatment options, and preventive measures to help you find relief and maintain a healthy spine.
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What are the Common Causes of Upper Back Pain?
Poor Posture
Slouching, hunching over a desk, or looking down at a screen for long periods can put excessive strain on the muscles and ligaments of the upper back, leading to discomfort and stiffness.
Muscle Strain and Overuse
Repetitive movements, carrying heavy bags, or sudden exertion can cause muscle strain, leading to pain and tenderness in the upper back region.
Herniated or Bulging Discs
Although much more common in the lower spine, herniated discs in the upper back can compress nerves and cause pain, numbness, or tingling sensations.
Spinal Conditions
Conditions such as scoliosis, osteoarthritis, or degenerative disc disease can contribute to chronic upper back pain.
Stress and Tension
Emotional stress often leads to muscle tightness, particularly in the shoulders and upper back, causing discomfort and restricted movement.
Injuries and Trauma
Accidents, falls, or sports injuries can cause fractures, sprains, or soft tissue damage in the upper back, leading to acute or chronic pain.
What are the Treatment Options for Upper Back Pain?
Non-Surgical Treatments
Physical Therapy and Exercise
Strengthening exercises and stretches can improve posture, enhance flexibility, and reduce muscle tension. Key exercises include:
- Shoulder blade squeezes
- Upper back stretches (such as the cat-cow stretch)
- Resistance band exercises for back strength
Spinal Injections
For persistent pain, spinal injections may be an option. These targeted treatments deliver anti-inflammatory medication to reduce inflammation or target arthritic joints in the upper back.
Chiropractic Care and Massage Therapy
Chiropractic adjustments and professional massages can help alleviate pain by improving spinal alignment and relieving muscle tension.
Heat and Cold Therapy
Applying a heating pad or warm compress can relax tense muscles, while ice packs can reduce inflammation and numb sharp pain.
Posture Correction and Ergonomic Adjustments
Using ergonomic chairs, adjusting computer screens to eye level, and practicing good posture can significantly reduce strain on the upper back.
Medications for Pain Relief
Over-the-counter pain relievers such as ibuprofen or co-codamol can provide temporary relief from mild to moderately severe upper back pain.
Surgical Treatments (if needed)
For severe cases, minimally invasive spine surgery may be considered to relieve nerve compression in the upper lumbar spine or target facet arthritis.
Tips to Prevent Upper Back Pain
- Maintain Good Posture: Sit and stand with your shoulders back and avoid slouching.
- Take Regular Breaks from Screens: Avoid looking down at your phone for extended periods and take breaks when working on a computer.
- Stay Active: Regular physical activity, including yoga and strength training, helps keep your back muscles strong and flexible.
- Manage Stress: Incorporate stress-relief techniques such as meditation, deep breathing, or gentle stretching to reduce muscle tension.
- Use Proper Lifting Techniques: When lifting objects, bend your knees and keep your back straight to avoid strain.
When to See a Spine Specialist
If you are experiencing persistent or severe upper back pain for more than 6-12 weeks despite the above advice, or if your pain is accompanied by symptoms such as numbness, weakness, or difficulty breathing, it is crucial to seek expert medical help. Please be aware that chest or abdominal pain does not originate in the spine and may need urgent attention!
Spine specialist Mr. Dan Fagan offers advanced diagnostics and tailored treatment plans, which may include spinal injections, physical therapy, or minimally invasive procedures to address the root cause of your discomfort.
Find Relief from Upper Back Pain
Don’t let upper back pain disrupt your daily life. From posture correction and targeted exercises to cutting-edge medical treatments, there are effective solutions to help you regain mobility and comfort. If you’re struggling with ongoing pain, contact Mr. Dan Fagan today to explore your treatment options and take the first step toward a pain-free life.
Private Consultation Locations
Mr Dan Fagan is a leading consultant spinal surgeon with over 25 years’ experience and practices at below locations:
Nuffield Tees Hospital, Stockton
Woodlands Hospital, Darlington
The Duchy Hospital, Harrogate
What is the cost of the procedure?
SpineArt fees due at the point of booking
Injection Treatments
View full price list£1,758*
Frequently Asked Questions
What causes upper back pain?
Upper back pain is often caused by poor posture, muscle strain, injuries, arthritis, herniated discs, or medical conditions. It can also result from prolonged sitting or excessive screen time.
Can stress cause upper back pain?
Yes, stress can lead to muscle tension, especially in the upper back and shoulders. Relaxation techniques, exercise, and massage therapy can help relieve stress-related pain.
How can I improve my posture to prevent upper back pain?
- Sit up straight with your shoulders back and relaxed.
- Use an ergonomic chair with proper lumbar support.
- Keep screens at eye level to avoid hunching over.
- Take breaks and stretch if working at a desk for long periods.
Are there exercises that help with upper back pain?
Yes, gentle stretches, yoga, and strength exercises can relieve pain and prevent future discomfort. Some effective exercises include:
- Shoulder blade squeezes
- Cat-cow stretches
- Thoracic spine rotations
- Resistance band exercises
What treatments are available for severe upper back pain?
If home remedies are ineffective, a doctor may recommend physical therapy, chiropractic adjustments, spinal injections, or, in rare cases, surgery for severe cases.
Can sleeping position affect upper back pain?
Yes, sleeping on an unsupportive mattress or using the wrong pillow can contribute to upper back pain. A medium-firm mattress and a low profile, harder pillow that supports neck alignment can help reduce discomfort.
How long does upper back pain last?
Most cases of mild upper back pain improve within a few days to weeks with proper care. Chronic pain may require professional treatment and lifestyle adjustments.
Can a spinal injection help upper back pain?
Yes, corticosteroid injections can provide targeted relief by reducing inflammation in the thoracic spine.
Want to talk to someone or book an appointment?
If your still unsure and have any questions, contact our receptionist Bev on 07539 330360 to arrange a consultation with Dan Fagan or email us at secretary@spineart.org.
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