Upper back pain, though not as common as lower back pain, is a growing health issue that affects people of all ages. With the rise of desk-bound jobs, long hours of screen time, and poor postural habits, many individuals are experiencing persistent discomfort and stiffness in the thoracic (upper) region of the spine. Understanding the root causes of upper back pain is the first step toward effective prevention and long-term relief.
Let’s explore the most common causes of upper back pain and what you can do to manage or avoid them.
1. Poor Posture and Sedentary Lifestyle
One of the leading causes of upper back pain is poor posture, especially among people who spend long hours sitting at desks or looking down at phones and tablets. Slouching while sitting, hunching over a keyboard, or leaning forward to look at screens can place excessive strain on the muscles and joints in the upper spine.
A common condition called “tech neck” is a direct result of prolonged forward head posture, where the head is extended ahead of the body’s centre of gravity. This poor alignment forces the muscles in the neck and upper back to work harder, leading to tension, fatigue, and eventually pain. Over time, poor posture can also lead to structural changes in the spine, making the discomfort chronic.
2. Muscle Strain and Overuse
Another frequent cause of upper back pain is muscle strain, often due to overuse or sudden movement. People who lift heavy objects without using proper technique, athletes who perform repetitive upper body motions (like swimming or weightlifting), or even someone doing household chores, can experience strain in the upper back muscles.
These strained muscles can become inflamed and tight, leading to pain that feels sharp or achy. You might also notice tightness in the shoulder blades or upper trapezius muscles. In some cases, even poor sleeping posture or using an unsupportive pillow can result in a strained upper back.
3. Spinal Issues and Structural Problems
While muscle-related problems are common, upper back pain can also stem from issues within the spine itself. Conditions like herniated discs, degenerative disc disease, or osteoarthritis can affect the thoracic spine and irritate the nerves that pass through the spinal column.
A herniated disc occurs when the inner material of a spinal disc bulges out and presses on nearby nerves. Though this condition is more common in the lower spine, it can also happen in the upper back and result in radiating pain, numbness, or tingling sensations.
Degenerative disc disease, which is associated with ageing, leads to the gradual breakdown of the spinal discs. This loss of cushioning between vertebrae causes stiffness and chronic pain. Scoliosis (abnormal curvature of the spine) and kyphosis (excessive rounding of the upper back) can also place uneven stress on spinal structures, leading to pain and postural imbalances.
4. Stress and Tension
Physical factors aren’t the only contributors to upper back pain. Psychological stress also plays a significant role. When a person is under stress, the body responds by tensing muscles, particularly in the neck, shoulders, and upper back. Over time, this muscle tension becomes chronic, leading to discomfort and reduced mobility.
Stress-induced upper back pain is often accompanied by other symptoms such as fatigue, sleep issues, and tension headaches. It becomes a cycle where stress worsens pain, and pain increases stress, making it harder to recover.
5. Poor Sleep Posture and Ergonomic Setups
The way you sleep also plays a crucial role in upper back health. Sleeping on your stomach with your head turned to one side can strain the neck and upper spine. An unsupportive mattress or pillow that does not maintain the spine’s natural alignment can further worsen discomfort.
Similarly, your workstation setup can be a hidden culprit. Working at a desk that is too high or too low, using a chair without proper back support, or placing your screen at the wrong height can all lead to chronic strain on the thoracic spine.
How to Prevent and Manage Upper Back Pain
Now that we’ve discussed the top causes of upper back pain, let’s explore some effective strategies for managing and preventing it.
Improve Posture
Be mindful of your posture while sitting, standing, and using digital devices. Keep your shoulders relaxed, your back straight, and your head aligned with your spine. Use a chair with lumbar and thoracic support, and avoid slumping forward.
Incorporate Stretching and Strengthening Exercises
Simple stretches like shoulder rolls, thoracic extensions, and doorway chest stretches can help relieve muscle tension. Strengthening the upper back muscles with exercises like rows or scapular squeezes can improve posture and prevent future strain.
Use Ergonomic Equipment
Adjust your workstation so your screen is at eye level, and your keyboard and mouse are easily accessible without straining. Use a footrest and supportive chair if needed, and take breaks every 30-45 minutes to move and stretch.
Consider Non-Surgical Treatments
If pain persists, non-surgical treatments like physiotherapy and spinal decompression can provide targeted relief. These treatments address the root cause by improving spinal alignment, reducing pressure on discs, and enhancing mobility.
Practise Stress Management
Techniques such as deep breathing, yoga, or meditation can reduce muscle tension caused by stress. Getting enough restful sleep and maintaining a healthy lifestyle can also contribute to better spine health.
About ANSSI:
ANSSI Wellness focuses on improving the quality of life for patients suffering from spinal issues, aiming to provide relief where other conventional treatments have failed. Through advanced non-surgical spinal decompression treatment, ANSSI is committed to helping patients avoid surgery and recover in a safe, effective, and compassionate environment.
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