What most probably causes upper back pain?
Is waking up in the morning with neck and back pain ruining the start of your day? The upper back is the area between the neck’s base and the ribs’ bottom. Your upper back has 12 bones, which doctors call your thoracic spine.
The base of the neck holds the first bone in the upper back; the twelfth bone finishes right below the rib cage. Upper back pain might occur anywhere between these bones.
Most patients say that upper back discomfort feels like a burning or pulling in a possibly damaged or sprained area.
Types of upper back and neck pain
Doctors refer to the upper back as the thoracic spine, which lies between the neck’s base and the ribs’ lower portion. Typically, pain in this area can result from poor posture, overuse of muscles, or injury. Below, we will describe in detail the types of pain depending on the cause:
- Mechanical pain is the most common type, accounting for 90% of back pain cases. The discomfort usually worsens with movement and subsides when the person returns to rest. Its origin is not entirely clear.
- Inflammatory pain: As we have seen in the case described above, this type of pain, unlike mechanical pain, does not improve with rest and, in some instances, recurs or worsens with a night’s rest. The person may feel relief when doing certain activities, which is characteristic of arthritis patients.
- Nerve pain: The leading cause of this pain is irritation or compression of the nerves, which many describe as stabbing pain.
- Dorsal: If located in the dorsal region, if its origin is mechanical, it may be due to overexertion or poor posture. Discomfort may increase with movement, thus limiting functionality.
- Cervical: When pain is predominantly in the cervical region, it is called cervical. Torticollis is the most common cause of pain in this region, and the discomfort can radiate to the shoulders, arms, and head.
What does upper back pain feel like?
Upper back pain usually causes discomfort between the shoulder blades. While back pain is widespread, it is less common in the upper back than in the lower back because the upper and middle backbones move less. This is because the ribs connect to the sternum in the middle of the chest and extend down the back to the spine. Together with the ribs, these bones hold the back strong and protect organs like the heart and lungs.
You usually feel upper back pain as tightness, throbbing, aching, or sharp pain in your neck. Sometimes, the muscles become tight. The pain often radiates down the arm or causes tingling or numbness in the arm. Since the ribs connect to this area, you can feel pain even when you take a deep breath.
Common Causes of Upper Back Pain
Although lower back or neck pain is less common than upper back pain, a study published in Occupational Medicine found that 1 in 10 men and 1 in 5 women may suffer from upper back pain.
Doctors call upper back discomfort TSP(thoracic spine pain). Common causes are:
1. Weak muscle condition and poor posture
Back pain often happens when you don’t use your muscles regularly or misuse them. People can train their muscles over time through exercise and weight training to make them stronger or more flexible. The opposite is also true. Muscles are likely to weaken over time if not used properly. Sometimes, like in the back muscles, losing muscle mass is as easy as sitting at a computer with bad posture for extended durations. Some people do this while working. Sitting slouched over at a desk can reduce muscle endurance.
Over time, muscle weakness can cause pain in that area because it feels tight or irritated. When a person slouches, the forces of gravity and the body put pressure on the spine, neck, discs, and ligaments. This pressure can cause pain and other complications. In most cases, making the muscles stronger and more elastic is possible. This process starts by correcting your posture while sitting and taking regular breaks to move and stretch away from your desk.
2. Muscle overuse
Overuse of the back muscles is another common cause of upper back pain. It is usually caused by doing the same movements over and over again. It can be caused by:
1. Muscle tension
2. Strain
3. Irritation
The best example of how this happens is a baseball pitcher who makes the same movements every time he throws a ball, which can affect his shoulders.
Other repetitive activities can cause similar pain. For example, someone who has to perform the same movements or lift objects overhead all day may experience muscle irritation, tightness, or pull. If you ignore these symptoms, they can turn into chronic pain.
3. Traumatic injury
Traumatic injuries can also cause back pain. It can be the result of the following conditions:
1. Vehicle accidents
2. Slips and falls
3. Workplace accidents
4. Incorrect lifting
5. Excessive exercise
4. Herniated disc
Herniated discs are most common in the lower back but can sometimes occur in the upper back. Discs are soft, elastic shock absorbers between each vertebra. A herniated disc occurs when part of this cushioning bulges into the spinal column and becomes compressed. Even little pressure can lead to major middle back discomfort and other symptoms, including arm or leg numbness or weakness. Most people do not need surgery for a herniated disc and recover with rest and anti-inflammatory medications.
5. Osteoarthritis
Occasionally, bone and joint issues rather than muscles cause back discomfort. The cartilage covering and protecting the bones might wear away as one age. The term for this is osteoarthritis. According to the U.S. National Institute on Aging, it is the most common form of arthritis in older adults.
6. Myofascial pain
Pain can also stem from problems with the connective tissue in the back, which doctors call fascia. Myofascial pain can start because of an injury or too much use, but it can last for a long time after the accident.
7. Lung cancer
In sporadic cases, lung cancer can cause back pain.
Some general tips to prevent back pain:
- Always maintain proper posture while sitting, standing, or walking.
- Take regular breaks while sitting or lying down, stretching and moving different muscle groups.
- Take regular breaks and maintain an active lifestyle when working at a desk or sitting for long periods of time.
- Take a few minutes to stretch your muscles or warm up your body before any activity.
- Exercise regularly to strengthen your back and abdominal muscles.
- Stretch regularly to keep your body flexible and reduce stress on your back.
- When lifting weights, bend your knees and use your legs instead of your back.
- Get regular massages to reduce muscle tension.
- Work with a physiotherapist to strengthen weak muscles and prevent joint strain.
- Practice relaxation techniques, meditation, or stress-relieving activities to reduce stress.
- Try to lose excess weight, as it puts extra pressure on the spine.
Conclusion
Even though upper back pain may seem mild, if neglected for a long time, it can become serious. Wrong posture, muscle weakness or monotonous work pressure can all be the root causes of this problem. However, with awareness, regular stretching, proper habits and, if necessary, taking the help of a physiotherapist, it is possible to stay free from this pain. Love your body, because a healthy back means a comfortable life.
Don’t hesitate to book your appointment today to relieve upper back pain while running. We are here for you.