Upper Back Pain

Introduction^1,2

Upper back pain refers to discomfort felt in the area between the base of the neck and the bottom of the rib cage (the thoracic spine). Although it is less common than lower back pain, it can still affect everyday activities such as sitting, lifting, driving and sleeping.

The upper back is designed to provide stability and support for the rib cage, which means it moves less than the lower back.

According to the NHS, most cases of back pain improve within a few weeks and can usually be managed with simple self-care, exercise and pain relief.

Upper back pain | Active living | Flarin

Causes of Upper Back Pain

Upper back pain can occur for many different reasons, ranging from everyday strain to underlying health conditions.

Common causes include³:

Poor posture

Spending long periods sitting, particularly at a desk or looking down at a phone or laptop, can place strain on muscles and joints in the upper back.

Muscle strain or overuse

Lifting heavy objects, sudden twisting movements, or repetitive activities can strain muscles and ligaments in the back.

Injury or trauma

Falls, accidents, or sports injuries may cause inflammation, muscle damage or joint irritation in the upper back.

Health conditions

Upper back pain can also be caused by some health conditions including osteoporosis, osteoarthritis and disc herniation.

Stress and muscle tension

Stress can make pain worse so it is important to learn how to manage it⁴.

Symptoms of Upper Back Pain

Symptoms can vary depending on the person. Many people experience mild discomfort that gradually improves, while others may have more persistent symptoms⁵.

Common symptoms include:

Sharp pain – Usually located in one spot rather than spreading across the back
General discomfort – An achy or throbbing pain which may spread to other areas including the neck, shoulders or lower back
Stiffness – Sometimes, if the pain gets bad enough it can contribute to reduced mobility of the upper back’s muscles or joints
Radiating pain – This pain can travel along a nerve and potentially go into the arm, chest, stomach or further down the body
Tingling, numbness or weakness – These symptoms can radiate along a nerve nto the arm, chest, stomach or lower in the body.

The NHS advises seeking medical advice if back pain does not improve after a few weeks, becomes severe, or you are worried¹.

Treatments for Upper Back Pain

The treatment for upper back pain will depend on the cause, how serious it is and your health history. In many cases upper back pain can go away on its own.

To treat upper back pain you could try²:

Cold or heat packs
Rest
OTC painkillers including ibuprofen
Ergonomic changes to prevent further damage
Physical therapy
Complementary therapies

Exercises for Upper Back Pain

Gentle exercises can help strengthen muscles, improve flexibility and reduce stiffness in the upper back. The NHS recommends the following exercises for upper back pain⁶

Flexions

Stand or sit
Clasp your hands behind your head. While breathing out, let the weight of your arms stretch your neck and upper trunk downwards
Hold for 5 seconds
Repeat 5 times
2 sets

Extensions

Sit with your hands behind your head
Bend your head backwards as far as is comfortable
Hold for 5 seconds
Repeat 5 times
2 sets

Side flexions

Sit upright
Tilt your head toward one shoulder until you feel the stretch on the opposite side
Using your hand, gently pull your head further to the side
Hold for 5 seconds
Repeat the other side
2 sets

Cat & Camel

On your hands and knees, position your hands under your shoulders and knees under your hips
Hollow and then arch your back by tilting your pelvis backwards and forwards
Enhance this movement by lifting your head as high as possible when hollowing, and tucking your head between your shoulders when arching
Hold each position for a couple of seconds only
Repeat 10 times in each direction
2 sets