Upper or thoracic back pain is a common but painful condition that can be present in the upper back and often radiates to the shoulders and neck.
Upper back pain is common if you spend a lot of time at a desk, use a phone or tablet a lot, carry heavy bags and/or spend a lot of time sat, stood or working in one position. It can also be brought
on by an injury (e.g falling onto your back or ribs) or sudden change in activity (e.g having to bend forward to paint for a long time). Some sports that involve a lot of upper body and shoulder movement can also cause upper back pain.
People who are likely to get upper back pain include:
- · Office workers
- · Mechanics
- · Gardeners
- · Racket sports players
- · Students
Upper back pain most often comes from the muscles, joints and vertebrae in the thoracic spine and shoulders. However it can also be a warning sign of a more serious problem. If you have upper back pain which is not getting better it is advisable to get It checked by a physiotherapist or GP.
How to overcome upper back pain?
The upper back area can be overloaded with repetitive movements and postures, therefore regular movement and stretching of the spine can be helpful to overcome the problem. Here are some tips to manage upper back pain:
- Move your body! Move regularly if you spend a lot of time sat, stood or working in one position. Try to move position every 30 minutes (even if its just to walk around the room or stand then sit down again
- Move your shoulder blades. Tightness in the muscles around the shoulders can be a cause of upper back pain. Try rolling your shoulders in each direction 10 times, then squeezing them back and down for 10 repetitions, do this regularly throughout the day
- Upper back exercises: stretching and mobility exercises for the upper back can be helpful to relieve pain and stiffness if practiced on a regular basis. Yoga and Pilates can also be good for preventing the issue
- Avoid heavy bags, one sided bags or backpacks which can cause muscle fatigue in the thoracic spine. Only carry what you really need and try to keep your bag as small and light as possible
If you need further advice on how to manage upper back pain why not get in touch – email me at info@clairegurneypilates.com
