Upper Back Pain Due to Poor Posture
One of the most common causes of upper back pain is within our control to change but remains a huge challenge for so many of us: poor posture.
Our constant reliance on (some would say addiction to) devices is doing us no favors in this area. As we hunch over laptops or let our necks droop as we scroll through our phones mindlessly for hours each day, we are leaving the gates wide open for pain.
Poor posture is not just limited to the time spent on our devices. We might be poorly positioned as we drive, take a cat nap on the sofa, or even while we are walking.
If you just found yourself awkwardly pushing your shoulders back as you read that description, it may be time to adopt some new posture habits and try to make them stick for the sake of your back and your overall health!
Upper Back Pain: Causes and Treatments
Many people associate back pain with the lower back. When we think of back pain, we immediately picture someone hunched over, wincing in pain, with their hand positioned near their waist or wrapped around their backside. Lower back pain is incredibly common, whether it is caused by lifting a heavy object, twisting the wrong way, a sports injury, or an underlying condition affecting the spine.
Just because upper back pain is less common, this makes it no less difficult to bear. Upper back pain can be excruciating for some, causing muscle tension, spasms, and limit your range of movement. If it persists there may be a need for medical intervention.
Causes of Upper Back Pain
The primary reasons you may experience pain in the upper part of your back are:
- Looking down for long periods (while using your phone)
- Soft tissue injuries (think sprains and strains)
- Consistent poor posture
Your thoracic spine (the section at the top) is much more stable and less prone to injury than the lumbar spine (at the bottom). You can typically rule out spinal injuries for upper back pain (though they are still possible, just not as likely).
The muscles in the upper back, such as the trapezius (near your shoulder blade), can indeed be the culprit when it comes to pain. Muscle strain, whether it is from painting a ceiling or playing your favorite sport, may leave you facing an unfortunate bout of upper back pain.
Usually, you will be able to pinpoint the cause of the pain (maybe the pain occurred after you went bowling for the first time in decades!), but if you cannot and it persists you should check with your healthcare provider.
Particularly with senior patients, upper back pain could be linked to arthritis, osteoporosis, a herniated disc, or other conditions that may appear with age.
Rarely, upper back pain could indicate the presence of cancers that affect the spine.
Treatments for Upper Back Pain
Many cases of upper back pain will resolve on their own after some rest and over-the-counter pain medication if needed. Some patients find pain relief from heating pads, ice packs, topical pain relievers, or a good old-fashioned soak in the tub (try Epsom salt in the bath for even more relief).
When upper back pain persists, physical therapy or chiropractic care can help and may provide much-needed relief. In some cases, a doctor may prescribe medication for the pain, though patients should adhere to proper dosages and discuss any concerns about addiction with their healthcare providers.
Injections are sometimes used to relieve pain at the site, and in extreme cases surgery may be recommended to correct whatever issue is affecting the spine.
How to Correct Poor Posture and Alleviate Upper Back Pain
We wish it were as easy as just “standing up straight,” but there is more to correcting your posture than that.
If your upper back pain stems from your bad posture habits, you will need to consider a variety of changes to your lifestyle. Fortunately, there are some simple tools (such as posture correctors) you can use, and there are also changes you can make around your home and office to improve posture and reduce pain.
Follow these tips to find relief from your upper back pain:
Tip #1: Look Up
Ask any physician, chiropractor, or physical therapist who assists patients with upper back pain about one of the top culprits involved and they will all say mobile phones.
As we sit and scroll (sometimes for hours on end), many of us allow our heads to fall straight down toward our laps with our necks drooping awkwardly and uncomfortably. This results in pain not only in our necks but in our upper backs.
Force the habit of holding your phone up and keeping your neck up as you scroll. It may feel strange at first, but you will be doing your neck and back a world of good!
Tip #2: Ditch Your Lousy Office Chair
If you are experiencing upper back pain due to poor posture, it is also time to re-think your office setup. You may think “ergonomic” is just a buzzword, but it is quite important if you spend long hours at a desk.
You should invest in (or ask your company to invest in) a chair that promotes good posture as you work. You should also focus on the importance of movement and taking breaks throughout the day. An app like Workrave can be useful in terms of reminding you when to take breaks, reducing the chance of both back pain and repetitive stress injuries.
Tip #3: Try a Posture Corrector
Posture correctors can help force the habit of good posture at work or home, and this may be a great and affordable way to jump-start your new practice.
Bear in mind they should be worn in short increments; most manufacturers recommend 30 minutes at a time, a few times a week.
Tip #4: Add Support Behind the Wheel
If you find yourself aching after long drives, consider ways to improve your posture and relieve your back while in the car. A quality support pillow can make a world of difference without breaking the bank.
While most people experience lower back pain from driving, it is not unheard of to end up with upper back pain as well. Your posture in the car, especially on a long road trip, is important to avoid pain. While you may feel anxious to get to your final destination, taking breaks along the way is a must.
Getting out to stretch your legs and move around is critical if you want to avoid arriving at your vacation spot with a throbbing back. Even if this means arriving an hour later, that hour spent will be worth it! No one wants to spend what should be a relaxing family vacation battling back pain that could have been prevented.
Tip #5: Evaluate Your Sleep Hygiene
While most of our tips focus on how you can improve your posture throughout the day, at work and home, we would be remiss to skip over how sleep affects your back.
There are ways our sleeping habits can contribute to both upper and lower back pain, so you should evaluate your sleep hygiene as you work to improve your posture.
Quality bed pillows and mattresses are an effective tool in avoiding back pain, and this is an area where it might make sense to splurge rather than save. A cervical pillow designed to relieve pressure and maintain the natural curve and alignment of your spine could be one of your very best weapons against back and neck pain.
They take some getting used to if you have used “regular” bed pillows for years, and at first you might want to keep a regular pillow nearby to swap out when needed, until you get used to it. Once you adjust and use it regularly, this kind of pillow will make a tremendous difference in terms of how your back and neck will feel the next day.
A quality mattress is also incredibly important for your back. If you have been sleeping for years on an old mattress that sags or sinks and does not fully support your back, it is time for an upgrade. Nectar offers some great options and a range of prices for any budget.
Final Thoughts: Exercise and Back Pain
Getting enough exercise is vital when it comes to back pain management, and the right kind of exercise can also lend itself to improving your posture.
Talk to your healthcare provider about the best ways to manage your upper back pain with exercise, which may include yoga, swimming, or even just brisk walking several times a week. The more you can move, the more you may be able to reduce the severity of upper back pain.
