Upper Back Pain
The upper back is the area between the base of the neck and the bottom of the ribcage. Upper back pain is usually the result of poor posture, injury, or muscle overuse. The thoracic spine are the twelve bones that make up the upper back.
The first bone of the upper back begins at the base of the neck, and the 12th bone ends just below the ribcage. Upper back pain can appear anywhere between these bones. Most people describe upper back pain as a burning or pulling sensation in one place, which may be the location of injury or strain.
Causes of upper back pain
Poor posture
Slouching in a chair over a desk may cause a loss of strength in the muscles. Over time, the weakening of muscles may lead to pain in the area as they experience strains or irritation. Pressure from gravity and the body itself pushes on the spine, neck, discs, and ligaments. This pressure can lead to pain and other complications.
Muscle overuse
This typically occurs due to repeating the same motions over time. This can cause muscle strain, tightness, and irritation. An example is when someone makes the same motion all day or lifts things above their head throughout the day may start to experience muscle irritation, tightness, or strain.
Traumatic injury
Injuries such as car accidents, slips or falls, lifting incorrectly and work related accidents may result in a traumatic injury that can lead to back pain. These can be severe and can lead to lasting complications, including chronic pain, nerve damage, and paralysis.
Herniated disc
Discs are the soft, rubbery cushions between each vertebra. Herniated discs occur when a piece of this cushion pokes through and puts pressure on the spine. This can cause pain and numbness or weakness in the arms or legs.
Pinched nerve
A herniated disc can slip far enough out that it compresses a nearby nerve.
Osteoarthritis
Osteoarthritis may lead to cartilage between bones wearing away causing the bones to rub together. This can also put pressure on the nerves in the spine causing numbness or tingling in the arms and legs.
Preventing upper back pain
Take regular breaks from sitting, stretch and move different muscle groups.
Avoid twisting or lifting with the back when lifting heavy objects.
Avoid wearing heavy backpacks or purses.
Take a few minutes to stretch muscles or warm up the body before any activities.
Be conscious of posture at all times, walking upright and sitting correctly, using back supports when necessary.
Regular messages and physical therapy sessions help work out muscle tensions and strengthen weak muscles.
Lifestyle changes, including regular exercise and stretching helps in relieving upper back pain. In case of chronic back pain, people should see a doctor for a proper diagnosis and treatment.