For most people, the issue of upper back pain is limited to a dull ache. However, if you start to feel a sharp pain that lasts for weeks, it may very well disrupt daily activities, limit mobility, and reduce the overall quality of your life.
Unlike lower back pain, which is more common, upper back pain is often linked to poor posture, stress, or muscle strain. It is still a prevalent health issue that affects millions of people worldwide.
If you keep ignoring your upper back pain, there is a possibility that it will lead to chronic discomfort and further complications. Understanding the causes and seeking the right treatment early can help you prevent such long-term issues.
Common Causes of Upper Back Pain
Several factors can contribute to your upper back pain, ranging from small lifestyle habits to serious medical conditions. The following factors show the most significant impact.
Poor Posture
Bad posture is one of the main causes of discomfort in your upper back. Sitting for long hours at your desk, looking down at a phone, or slouching while working can strain your muscles and spine. Over time, this will lead to stiffness, pain, and even structural changes in the spine.
Muscle Strain
If you are performing repetitive movements or heavy lifting every day, it can strain the muscles in the upper back. Sudden, accidental jerks can cause this too. This is common in athletes, individuals with physically demanding jobs, or those who perform improper workouts. The resulting muscle strain can cause sharp pain, stiffness, and limited mobility.
Spinal Misalignment
When the spine is not properly aligned, it can put pressure on the surrounding muscles and nerves, leading to discomfort. Spinal misalignment is often the result of poor posture, injuries, or underlying conditions like scoliosis.
Herniated Discs
Pain, numbness, or tingling sensations may result from pressure on nerves caused by a nearby herniated disc in the thoracic spine (upper back). Although they are more common in the lower back, herniated discs can still hurt in the upper back.
Stress and Tension
Tension in the shoulders and upper back is frequently caused by mental and emotional stress. When people experience stress, they unconsciously tighten their muscles, which can lead to chronic pain over time.
Prevention and Management of Chronic Pain
Making small lifestyle changes can significantly reduce upper back pain:
- Regular exercise: Engage in activities like yoga, swimming, and walking to strengthen your back muscles.
- Maintaining a healthy weight: Watch your weight, as excess weight will put pressure on your spine, leading to pain.
- Managing stress: Practise relaxation techniques like deep breathing, meditation, or massage therapy to reduce muscle tension.
- Using ergonomic furniture: Find a supportive mattress and office chair to help you maintain spinal health.
When to Seek Medical Help
While you can manage any occasional upper back pain at home, some symptoms indicate a more serious condition that requires medical attention.
Hence, you should consult a doctor if you experience:
- Excruciating or chronic pain that doesn’t go away with rest or over-the-counter drugs
- Pain that radiates to the arms, chest, or lower back
- Numbness, tingling, or weakness in the arms or hands
- Difficulty breathing or chest pain along with upper back discomfort
- Pain after an accident or injury, like a vehicle crash or fall
If any of these symptoms are present, seek medical advice to determine the underlying cause and get appropriate treatment.
Non-Surgical Treatments for Upper Back Pain
Any surgical procedure comes with its own potential risks. Fortunately, several non-surgical treatments can help you relieve upper back pain and prevent future problems.
Here are a few of the most effective methods:
Physiotherapy
Physical therapy is one of the best ways to treat upper back pain. A physiotherapist can recommend exercises to strengthen your muscles, improve flexibility, and correct imbalances in the spine. Such therapy may include:
- Stretching exercises to relieve muscle tension.
- Strengthening exercises to support the upper back.
- Manual therapy methods including joint mobilisation and massage.
Posture Correction
Improve your posture to assist the recovery process and relieve upper back pain. Some useful posture tips include:
- When standing or sitting, maintain a straight back.
- Use an ergonomic chair with proper lumbar support.
- Keep computer screens at eye level to prevent hunching.
- Avoid prolonged sitting by taking frequent breaks to stretch and move around.
Non-Surgical Spinal Decompression Treatment
Spinal decompression is an advanced, non-surgical treatment that helps you relieve pressure on the spinal discs and nerves. It is particularly beneficial for individuals with herniated discs or spinal misalignment.
Non-surgical spinal decompression treatment uses the decompression technology to gently stretch the spine, reducing pressure on the cervical spine and promoting blood flow and healing. This treatment is non-invasive and requires no medicines or injections.
With spinal decompression, you can receive long-term relief from upper back pain.
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.
Connect with ANSSI Wellness on LinkedIn, Instagram, and Facebook for expert guidance.
