Top Questions About Upper Back Pain and What to Do About It
Upper back pain is a common complaint, especially among professionals who spend long hours at desks or on devices. Whether it’s stiffness between the shoulder blades, tension from poor posture, or discomfort from overuse, physical therapy offers effective, drug-free solutions to alleviate pain and restore mobility. Learn about the top questions about upper back pain and what to do about it.
What Causes Upper Back Pain?
Upper back pain can have a variety of sources, including muscle strains, prolonged positioning, poor posture, arthritis, and herniated discs, to name a few. Less frequently, upper back pain can result from issues with the heart, lungs, or gallbladder. To ensure your pain is related to the muscles and bones of your back, come see one of our licensed physical therapists today!
How Can Physical Therapy Help with Upper Back Pain?
Physical therapists are trained in analyzing your movement patterns and can diagnose what is likely contributing most to your pain. We can also give you easy strategies that you can work into your busy lives without taking away from your day. We are also trained in a variety of mobilization techniques that have been shown to impact your nervous system to decrease pain, improve mobility, and provide lasting relief from your pain.
What Are The Best Exercises for Upper Back Pain?
The “best” exercise truly depends on the source of your upper back pain is. That said, here are some great examples that are likely to help you start feeling relief fast!
Mobility
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- Cat-Cow or Cat-Camel
- Thread the Needle
- Sidelying Open Books
- Thoracic Extension Foam Rolling
- Foam Roller Snow Angels
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Strength
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- Scapula Squeezes/Retractions
- Bent Over Rows or Standing Cable Rows
- Plank Variations
- Reverse Flys
- Cable or Band Pull Down
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If you don’t get relief as quickly as you would like, that is a great reason to come talk to one of our licensed physical therapists to further hone in on your problem and how we can address it best! Answer
Can Poor Posture Cause Upper Back Pain?
Absolutely. Simply put any posture for an extended period of time can become uncomfortable for our body. The best way to prevent this is to limit the amount of time you spend in one position. This could be as simple as standing up for 1-2 minutes every 30 minutes or switching chairs throughout your work day. Our bodies are made to move, so we have to let them move throughout the day. Otherwise, you are essentially fighting against what your body wants to do when you stay still.
When Should I See a Physical Therapist for Upper Back Pain?
As soon as you start to have any pain, it is a good idea to meet with a physical therapist so that you can prevent further injury and discomfort. Back pain is one of the leading causes of disability, so why wait? Physical therapy can provide you with great mobility and/or strength exercises to limit your pain and allow you to live life more freely without limitations from your pain! Life is short, so why spend it in pain?
Upper back pain doesn’t have to be a constant companion. With the right physical therapy approach, you can alleviate discomfort, improve posture, and return to your daily activities pain-free.
Schedule an appointment with one of our physical therapists today so that you can keep your freedom and experience life the way it should be – healthy and pain-free!