Upper Back Pain

Upper back pain is obnoxious. It can happen to anyone as a result of injury from workplace or poor posture over an extended period of time. Office workers, especially those who have to work in front of computers, complain of back pain almost all the time. More often than not, neck and shoulder pain are beginning symptoms of upper back pain.

Most, if not all, upper back pain cases are caused by one of the following factors: muscular irritation or joint dysfunction. For the former, we can say that the large upper back muscles that hold the shoulder girdle and scapula together are vulnerable to infection. When the muscles become infected, it can be very painful. Muscular irritation can also be caused by de-conditioning or overuse. De-conditioning is a situation where the upper back muscles experience a lack of strength, thus rendering the user incapable of lifting heavy objects. Lack of exercise and natural processes such as aging can result in the de-conditioning of upper back muscles. Overuse, as the name suggests, refers to repetitive motion of your upper limbs. This usually happens in the workplace, where a worker has to repeatedly carry heavy stuff or even in the sports arena, where athletes suffer from sports injuries due to muscles strain or tear.

Our ribs are connected to the vertebrae in the thoracic spine by two joints that connect with each side of the spine. Joint dysfunction in this area can be cause upper back pain. That is why it is so important to have a proper posture in order to prevent upper back pain.

Some of the more ‘uncommon’ causes of back pain include degenerated or herniated disc. Most disc herniations take place in the lumber spine, the part of your body where a lot of motion occurs.

Surprisingly, pregnancy can also result in upper back pain due to muscle degradation. When a baby develops in a womb, the weight of the mother increases and a dramatic increase in weight throws off the balance of the body weight. The center of gravity deviates from the normal, perpendicular position and puts more and more pressure on the back muscles. This causes the back of the body to experience both stress and strain. The activities of estrogen and progesterone hormones during pregnancy weaken the back muscles further.

Perhaps the easiest way to do so is to simply take a break from your work once in a while. Remember, one of the major causes of upper back pain is muscular irritation due to repetitive motions. So, if you feel tired at your workplace, your body is probably giving you a message. Your muscles deserve a break. Regular exercise is also crucial to the health of your upper back. It boosts your metabolism and increases your energy level, which is crucial to prevent upper back pain through de-conditioning. As much as I dislike corporate life, but companies are actually paying their employees to take a 15-minute exercise break during their regular work hours. You could always check with your boss to see if such an option is available at your workplace. If there is such a program, you should take advantage of it. If there is none, well, you could always suggest this to your employer. Certain workplace injuries could be avoided by ‘working smart’. Let’s say you work for a furniture company and you have to move furniture, microwave and refrigerators around. Instead of trying to lift them all at once, try breaking it down into manageable, lighter chunks. Instead of forcefully lifting it with your hands, try using the weight of your lower limbs to support the heavy object. And always check if there are equipments like dollies that you could use to do your job. It always pays off to work smart. There is no point trying to be a superman at the expense of your personal health. And last but not least, I cannot stress more on how important proper posture is to an individual. Sit and stand up straight whenever possible.

If you are already suffering from upper back pain, some of these exercises might help ease your discomfort:

1.       Pectoralis stretch – Grab hold of a door frame and lean forward to tighten your chest muscle. Do this for 15 seconds and repeat for 2 more times.

2.       Arm slides – Stand with your back facing the wall and move your hands up and down to stretch your upper back and arm muscles.

3.        Scapular squeeze – Bend your elbows, palm facing outward and rotate your arm backwards for 15 to 20 times.

Please note that such exercises are not the final solution to upper back pain. You should always consult a physician if you feel that your situation is not improving.