Physical Therapy for Upper Back Pain

Upper back pain can make even the simplest daily tasks difficult to manage, and this kind of pain can range from mild to excruciating. In most cases, it eventually subsides and is not a cause for serious alarm and is still a burden to those who suffer from it.

It comes as no surprise this type of pain is widespread as so many of us spend long hours hunched over at desks, with our poor posture often acting as the root cause of the pain.

We will first look at why upper back pain happens and then address how to use physical therapy exercises and stretching to treat it.

If upper back pain limits your mobility, prevents you from working or participating in activities you enjoy, or just generally causes you grief, read on to learn more about how to manage it and get back to your normal routine.

Causes of Upper Back Pain

Upper back pain is so common because its primary causes are so common. If you look around your office you may be hard-pressed to find a large number of people practicing proper posture at their desks, and you may also find those same people do not take enough breaks to get up and walk around during the day. We will look at this cause as well as others below.

Posture and Back Pain

When you sit for long periods in a hunched-over position, you inadvertently apply pressure to your spine. Long periods of sitting also result in muscle weakening and muscle strain. These affect your spinal alignment, which is why it is important to maintain proper posture at your desk and also take many short walks throughout the day. You might learn to force the habit by using a timer or an app as a reminder, signaling you need to walk every two hours, for example. Many smartwatches also feature this kind of reminder system, letting you know when it is time to get up and stretch your legs.

Lifting and Upper Back Pain

The phrase “lift with your knees” is used often for a reason: it works to prevent injury! Poor lifting techniques are a common cause of back pain.

Picture this familiar scene: one minute, you are making great progress with your spring yard cleanup, and the next, you find yourself completely out of commission, all because you tried to move a heavy bag of debris with stiff legs. A little bend of the knee can make a world of difference when lifting a heavy object, and proper lifting techniques can go a long way toward preventing back pain or injury. (It is also important to recognize that some objects are simply too heavy for you to lift on your own, no matter how many times a week you take a pilates class. Do not be afraid to ask for help! Your upper and lower back will thank you for it).

Accidents and Upper Back Pain

Even if your posture is that of a runway model and you practice perfect and safe lifting techniques every time, you are never immune to the possibility of upper back pain. Many types of accidents and trauma can cause it, including everything from car crashes to bicycle falls to a tumbledown an icy sidewalk in the winter.

These are some of the main reasons we experience back pain, and we have also found that it happens once in a while after a specific day of overuse (such as helping a friend move furniture into a new apartment or the aforementioned-yard cleanup).

Other Serious (and Less Common) Causes of Upper Back Pain

While most cases of upper back pain can be traced to the types of causes we described above, which are related to normal activities, there are a few more serious reasons why a patient may experience upper back pain.

Arthritis in the Back

Most people associate arthritis with hands, but it can in some cases be present in the back. Osteoarthritis in the back is what we think of as the kind of “wear and tear” or our bodies aging. It is also possible to experience rheumatoid arthritis in the back. This is specific to an autoimmune disease.

Fibromyalgia

Patients with fibromyalgia experience pain throughout the body as well as fatigue; in some cases, they complain specifically about upper back pain.

Fractures and Pressure

A compression fracture on the spine could cause upper back pain, as could a tumor putting pressure on the spine.

If you have any concerns about the cause of your upper back pain or think it may be linked to a more serious underlying condition, discuss those with your doctor right away.

Physical Therapy for Upper Back Pain: Exercises to Provide Relief

One of the most effective ways to relieve back pain is physical therapy, and it is also one of the safest. Prescription drug abuse remains a serious epidemic throughout the world, and it is a real and constant threat for those managing acute or chronic pain.

While the use of pain medication, as managed and prescribed by a doctor, is sometimes a necessary and important part of treatment after an injury or surgical procedure, if you can manage pain without it all the better.

Regular exercise and stretching can benefit you in two important ways: they can help alleviate your existing back pain and also prevent future injury. Strengthening muscles and increasing flexibility are especially important as we age. If you start a regular stretching routine today, your body will certainly thank you for it in the years to come!

Many exercises work particularly well when it comes to relieving upper back pain, and we will outline some of our favorites below.

The Cobra Stretch

If you think of a cobra slowly lifting his head and body off the floor, you can mimic that motion in a way that helps stretch your back. (Thankfully, we have arms to push us up, unlike the cobra!)

Start by lying face down on your stomach. You will want to do this on a soft exercise mat if you have one.

Place your palms down, with your elbows bent. Then slowly push your body up until your arms are fully extended. Hold this pose for a few seconds, then slowly lower your body down, and repeat.

The Child’s Pose

This pose is a common stretch in yoga and a favorite for those looking for relief from upper back pain. Start on all fours on your exercise mat, then lean back, pushing your hips, until you are sitting on your own feet with your arms stretched out in front of you. Your face should be touching (or almost touching) the floor or mat in front of you.

Hold the pose for at least several breaths before you slowly rise back to all fours and repeat the process. This is something you can do anywhere – even in your office several times a day if needed.

The Cat-Cow Stretch

While you are still on all fours from the child’s pose, try a few cat-cow stretches to loosen up your back as well. The cat-cow is another common stretch in yoga. Lift your back until it is arched as high as possible, with your head and shoulders pushed down (trust us, you will look like a cat!)

Then alternate the pose by dropping your back, lowering your belly toward the floor, and slowly raise your head toward the ceiling. Repeat this process several times.

The Trunk Rotation

Lying on your back on your mat, pull your knees toward you and raise them in the air as if you are seated in a chair. Stretch your arms out to each side, keeping them flat on the floor.

Keeping your legs together, rotate them from left to right, dropping them until each outside leg touches the ground. Hold that pose for several seconds and then rotate to the other side in a swivel motion.

The key to this stretch is keeping your legs locked and holding the stretch for at least several seconds on each side.

The Neck Flexion

Another way you can incorporate stretching into your workday is by taking breaks for this easy movement. With your head facing straight, either from a sitting or standing position, slowly drop your chin toward your chest. Next, you will roll your head to the side until your ear touches your shoulder. Try to hold this position for several seconds before rolling to the other side.

Physical Therapy for Upper Back Pain: Key Takeaways

Most causes of upper back pain are related to normal “wear and tear” and are not a cause for serious alarm. Stretching can help you relieve the pain, and you should discuss any new exercise regimen with your doctor or a physical therapist.

If your pain becomes worse or will not subside, seek medical advice immediately. Physical therapists can help figure out the proper treatment and perform manual therapy if necessary, and your physician can prescribe muscle relaxants or other medication for pain relief, depending on your specific patient info.