Upper back pain is a common issue that can cause discomfort and lead to more severe health issues if left untreated.
Knowing the most common causes of upper back pain can help you identify when to consult a doctor or physical therapist.
Additionally, you can do some simple treatments on your own to lessen the severity of your symptoms.
Ways To Relive Upper Back Pain
There are several ways to help relieve the severe upper back pain that you may be experiencing.
1. Strengthening Exercises: Performing strengthening exercises for the muscles in your back can help reduce tightness and relieve chronic pain.
2. Posture Correction: Improving your posture can take the strain off your muscles and help improve acute upper back pain.
3. Heat/Cold Therapy: Alternating between hot and cold packs can help reduce inflammation and lessen painful sensations in the back.
👉 For heat therapy, you can try this Comfier Heating Pad for back pain relief.👈
4. Yoga: Practicing yoga poses designed to stretch and strengthen the muscles in your upper back can be beneficial for pain relief.
5. Massage Therapy: Professional massages can relax tight muscles and reduce the severity of your pain.
Upper Back Pain: Causes and Treatments
According to a study published in Occupational Medicine, 1 in 10 men and 1 in 5 women may experience upper back discomfort, although it is less common than lower back pain or neck pain.
Doctors call upper back pain thoracic spine pain or TSP. Common causes include the following:
1. Deconditioning Of The Muscles And Poor Posture
People can develop their muscles through workouts and weight training to become stronger or more resilient.
The opposite is also accurate. By improperly exercising their muscles, people can gradually lose muscle mass.
Deconditioning in some muscles, such as the back muscles, can occur as quickly as sitting at a desk with poor posture for an extended period. This could be done while working.
2. Muscle Overuse
Another common cause of upper back discomfort is overuse of the back muscles. This frequently happens as a result of long-term repetition of the same actions. This could lead to the following:
- Muscle strain
- Chest pain
3. Traumatic Injury
Traumatic injuries, such as those sustained in a car accident or during contact sports, can cause pain and discomfort in the upper back.
A traumatic injury can also lead to chronic upper back pain. This could be the result of situations such as:
- Car accidents
- Stumbling and falling
- Work-related accidents
- Incorrect lifting
- Working out too hard