upper back pain

Symptoms of upper back pain

• Pain in upper back or pain in upper back while sitting, bending or twisting
• Pain upper back between shoulder blades or pain on upper back on deep breathing
• Stiff upper back in the morning or after sitting for a long time
• Cramped muscles upper back with pressure pain along the shoulder blade
• Pain upper back neck or pain in neck and upper back with screen work
• Stabbing pain in upper back on left or right and short-lived shooting pains
• Pain vertebra upper back when pressed or stretched
• Upper back and chest pain without obvious cause requires attentiveness

Recognize these signs. Have your symptoms assessed. Starting early speeds recovery.

Causes of upper back pain

Prolonged sitting without breaks. Awkward working height or little variation in posture. Heavier workouts without build-up. Muscle fatigue from lifting or repeating the same movement. Irritation of rib joints or tendons around the shoulder blade. Pain in upper back due to stress with high muscle tension and shallow breathing. More rare are a herniated disc in the upper back or irritation of nerves with radiating pain and changes in sensation. During pregnancy, pain upper back pregnant may occur due to altered load.

What you can do yourself

• Change positions every half hour and take micro breaks
• Exhale gently and lower ribs to release tension
• Use heat for stiff upper back and then start light movement
• Choose short walking moments throughout the day for blood flow
• Put your screen at eye level and bring the mouse closer to your body
• Is the pain getting worse or recurring. Schedule an intake

Exercises for the upper back

Practice calmly and pain-free. Perform each exercise in a controlled manner and pay attention to your breathing.

• Shoulder blade coordinationSitor stand up straight. Pull your shoulder blades slightly down and together. Hold for three counts. Relax. Repeat ten times.
• Rotation of thoracic vertebraeSitupright. Hands in front of the chest. Slowly rotate left and right within a comfortable limit. Ten repetitions per side.
• Thoracic extension over towelRoll upa towel. Lie on it at mid-back level. Stretch gently over the towel and exhale. Ten repetitions.
• Wall angelBackagainst the wall. Arms in a V shape against the wall. Slowly slide up and down without forcing. Ten repetitions.
• Rowing motion with an elastic bandConnectan elastic band at chest level. Pull toward your torso with relaxed shoulders. Feel tension between the shoulder blades. Three times ten repetitions.

These are safe upper back exercises. You can think of them as basics for upper back training. Have pain. Reduce the pace or range. Reak exercises upper back help reduce stiffness. So upper back loosening is done mainly with gentle, regular movement.

Research and treatment at The Physio Man

We start with an intake and a clear analysis of your load. We look at posture, breathing and movement patterns. We test mobility of vertebrae and ribs and strength of upper back and trunk muscles. You get a customized plan with clear steps.

• Targeted exercise therapy for mobility, strength and coordination
• Coaching on work posture, breaks and breathing regulation
• Mobilizations of rib and vertebra as needed. Sometimes you will hear a click. People often call that upper back cracking and can be safe within a treatment plan
• Progressive build-up to daily tasks and sport specific load
• Home program with measurable milestones and simple upper back exercises

An upper back brace or upper back brace sometimes provides temporary support. We deploy this only when it suits your situation and always for a short period of time. The core remains movement and targeted exercise.

When immediate help is needed

• Upper back and chest pain with tightness, nausea, sweating or radiation to arm or jaw. Contact the doctor’s office immediately or call emergency number
• Unexplained fever or feeling sick with pain in the upper back
• Loss of strength in arms or loss of sensation
• Severe trauma with permanent pain or distortion

Frequently Asked Questions

Is pain left upper back different from pain right upper back

The cause is often similar. Think posture, muscle strain or rib joint. We examine the pattern and treat specifically. For sudden left-sided pain combined with shortness of breath or chest discomfort, contact a doctor immediately.

Do upper back stretching exercises help with cramped muscles

Yes when you combine them with calm breathing and light strength. Upper back stretching exercises reduce tension. Then add rowing movements and control exercises for a lasting effect.

Is an upper back herniated disc a common cause

An upper back herniated disc is less common than in the lower back or neck. If there is persistent tingling, loss of strength or change in sensation, we investigate. We pay attention to herniated disc upper back symptoms and refer to your primary care physician if necessary.

May I crack my upper back myself

Small movements that snap on their own are usually harmless. Repeated and hard crunches do not provide additional recovery. Focus on upper back exercises and control of posture. Have mobilizations performed by a professional.

What exercises are good for upper back pain

Start with rotations, wall angels and rowing movements with elastic. Later, add plank variations and light pressure exercises. That way you build up safely without aggravating symptoms.

Your next step

Don’t stick around with pain or stiffness. With a clear diagnosis and a smart plan, you’ll move forward. You’ll gain peace of mind in your upper back and confidence in moving.

Make an appointment at The Physio Man now and work with us to achieve a strong, free upper back.