Upper back pain is much less common than lower back pain, but it can be a nuisance that prevents the patient from performing daily tasks. However, like lower back pain, lower back pain is often triggered by another part of the body, such as the neck or shoulders. Poor posture, muscle strains, overuse, or even not enough use can lead to upper back pain, as can uncontrolled injuries or extreme fatigue. To begin to relieve upper back pain, you must first find out what is causing the pain and treat the cause.
The most common causes of upper back pain are overuse of the shoulder and neck muscles, as well as poor posture. Upper back pain is common in people who overuse their shoulder and neck muscles in a given period of time, allowing the muscles to tighten. Upper back muscles compensate for injured or tight muscles, which can lead to upper back pain. To counteract that pain, one should make sure to stretch the muscles of the neck, shoulders, and arms before and after physical activity. Pain relievers like acetaminophen and ibuprofen can help relieve pain temporarily, but these are not permanent solutions.
Sitting at a desk for long periods of time can cause back pain, especially if one does not pay attention to proper posture. Bending over and dropping your head and neck can put undue stress on the muscles of your neck, shoulders, and upper back, leading to pain in all of these areas. If the patient spends a significant amount of time sitting at a desk, they should consider purchasing an ergonomic chair that helps support the lower back and neck, thus promoting better posture that will prevent pain.
Other causes of upper back pain include repetitive movements such as heavy lifting, injury, and even stress. Muscles tighten as the body and mind experience more stress, which means the muscles are subject to pain. One should consider evaluating their daily routines to help reduce stress levels, thereby releasing tight muscles. A regular training routine is also a good solution for chronic back pain of any kind, as exercise keeps muscles flexible and stronger muscles can handle more repetitive motion or strain than weaker muscles.