Upper back pain refers to discomfort or pain in the area between your shoulder blades and neck. This pain can affect your body’s movement and daily activities.

Causes of Upper Back Pain

  • Posture and habits: Poor posture, such as slouching or having a forward head posture.
  • Repetitive strain: Activities that involve repetitive movements, like sitting at a computer for long periods or bending your neck frequently.
  • Injuries: Strains, sprains, or other injuries to the muscles, ligaments, or bones in your upper back.
  • Degenerative conditions: Conditions like arthritis or degenerative disc disease.
  • Other conditions: Herniated discs, spinal stenosis, and fibromyalgia can also cause upper back pain.

Common Causes of Upper Back Pain

  • Muscle and soft tissue strain: Overuse of the upper back muscles and shoulder blades or maintaining the same posture for extended periods.
  • Herniated disc: A slipped disc in the neck or upper back that compresses a nerve.
  • Degenerative disc disease: Wear and tear of the discs in the spine.

Preventing Upper Back Pain

  • Maintain good posture: Sit and stand up straight.
  • Exercise regularly: Strengthen your core and back muscles.
  • Take breaks: Get up and move around frequently.
  • Use a supportive mattress and pillow
  • Lift objects properly: Bend your knees and use your legs to lift.

Treatment for upper back pain depends on the underlying cause and severity of the pain. Common treatments include:

  • Rest: Avoid activities that aggravate your pain.
  • Heat or Cold therapy: Apply heat to relax muscles or ice to reduce inflammation.
  • Pain medication: Over-the-counter pain relievers like ibuprofen or naproxen.
  • Physical therapy: Exercises to strengthen your back muscles and improve flexibility.
  • Other therapies: Chiropractic care, massage, or acupuncture.
    • Focused shock wave therapy: uses shock waves to stimulate inflammation in muscles and tendons to stimulate the body’s repair process and reduce pain.
    • Peripheral magnetic stimulation (PMS) uses electromagnetic waves to stimulate nerves and muscles to reduce pain and relax muscles.
    • High power laser (HPL) is a high-energy light wave that stimulates cellular activity and increases blood flow to reduce pain and inflammation.
    • Cervical traction is the use of traction to loosen muscles, tendons and joints in the core, reducing pressure on the bones and intervertebral discs in the neck.

Notice your back pain

  • Frequent neck pain, back pain, and shoulder blade pain, and the pain recurs in the same area.
  • Pain that makes it difficult to sleep.
  • Pain interferes with work or daily life.
  • The pain does not improve despite initial treatment.

When to See a Doctor If your upper back pain is severe, persistent, or accompanied by other symptoms such as numbness or weakness, you should see a doctor.
Freesia Rehab Clinic offers comprehensive rehabilitation services for individuals suffering from office syndrome. Our team of experienced physiatrists and therapists with medical equipment can help you recover and prevent future injuries.