Upper Back Pain
Upper Back pain is one of the most common reasons people seek medical help or miss work. Back pain is a leading cause of disability worldwide.
Overview
Although less talked about than neck or lower back pain, 12 – 31 % of adults experience thoracic pain at some point in their lives [1]. The good news? Most cases are mechanical and respond well to targeted movement, ergonomic tune-ups, and the right education.
Reviewed by Medical Experts
What are the symptoms of UPPER back pain?
Typical Symptoms
Achy, tight, or burning discomfort between the shoulder blades
Local tenderness over rib or spine joints
“Locked” feeling with deep breathing or trunk rotation
Worsens after long spells of sitting, driving, or device use
Occasional tingling in the arm if tight muscles compress nerves
Red-Flag Signs—See a Doctor if You Notice These
Chest pain, shortness of breath, or cardiac-type symptoms
Fever, night sweats, or unexplained weight loss
Recent trauma or suspected osteoporosis-related fracture
Progressive numbness, weakness, or balance changes These features may signal fracture, infection, or visceral referral [2].
What Causes UPPER back Pain?
Common Mechanical Drivers
Prolonged flexed posture at a computer or phone, boosting disc and ligament stress [3].
Myofascial trigger points in trapezius, rhomboids, and paraspinals
Stiff thoracic segments that limit extension and rotation
Repetitive lifting or twisting without adequate trunk control
How do you prevent UPPER back pain?
Micro-movement breaks every 30-45 minutes
Extension-bias mobility drills (e.g., prone press-ups, seated rotations)
Scapular and posterior-chain strengthening (rows, reverse flies)
Breathing mechanics retraining to mobilize the rib cage
Ergonomic workstation setup—screen at eye level, elbows 90°, mid-back supported [3].
Sprin folds these habits into quick daily sessions so preventing stiffness feels seamless, not burdensome.
How is UPPER back pain treated?
Movement Is Medicine
A 6-week thoracic-mobility plus scapular-strength program cut pain scores by ≈ 46 % and lifted mood in office and healthcare staff [5]. Gentle cardio (walking, swimming) further boosts blood flow and eases muscle tone.
What Physiotherapy Adds
Manual joint mobilization and soft-tissue release
Motor-control drills for deep spinal and scapular stabilizers
Education on pacing, load management, and breath-rib coupling
Early, guided exercise within two weeks curbs stiffness and fear-avoidance, lowering chronic-pain risk [5].
Chiropractic Care
Thoracic spinal manipulation can offer short-term pain relief and rotational gains. Outcomes improve markedly when combined with active exercise and posture training.
Medication & Procedural Options
Short courses of NSAIDs or muscle relaxants may tame flare-ups. Persistent or severe cases may require injections, radio-frequency ablation, or (for fractures) vertebroplasty—always under specialist guidance.
Frequently asked questions...
Why does laptop work trigger my mid-back pain?
Sustained flexion fatigues thoracic extensors and loads discs. Hourly micro-breaks and raising the screen drop strain dramatically [3].
How long until it settles?
Mechanical thoracic pain often improves within 4–8 weeks once progressive loading starts. Poor-posture cases resolve fastest.
Can I really prevent it?
Regular mobility, scapular conditioning, and sound ergonomics can slash annual risk by roughly 30 % in desk workers [7].
Do I need imaging?
Usually not—unless red-flag signs exist or pain persists > 12 weeks despite good rehab [2].
Is some discomfort okay during exercise?
Yes—mild, non-worsening ache is acceptable. Let pain be a speedometer, not a stop sign.
How Sprin Supports UPPER Back Health
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This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.
References
Briggs, A. M., Smith, A. J., Straker, L. M., & Bragge, P. (2009). Thoracic spine pain in the general population: Prevalence, incidence and associated factors in children, adolescents and adults: A systematic review. BMC Musculoskeletal Disorders, 10(77), 1-12. https://doi.org/10.1186/1471-2474-10-77
Patient.info. (2025, May). Thoracic back pain. https://patient.info/bones-joints-muscles/back-and-spine-pain/thoracic-back-pain
SpineHealth. (n.d.). Spine posture & workplace ergonomics. Retrieved July 1, 2025, from https://spinehealth.org/article/spine-posture-workplace-ergonomics/
Physio.co.uk. (n.d.). Costovertebral joint dysfunction. Retrieved July 1, 2025, from https://www.physio.co.uk/what-we-treat/musculoskeletal/conditions/upper-back/costovertebral-joint-disorders.php
Beneka, A., Sakellari, P., Daskalaki, K., Malliou, P., & Konstantinidis, T. (2024). The effectiveness of a specific exercise program in alleviating work-related neck and upper back pain and improving mood state in various occupational populations—A randomized controlled trial. Medicina, 60(12), 2002. https://doi.org/10.3390/medicina60122002
Physiopedia. (n.d.). Costotransverse disorders. Retrieved July 1, 2025, from https://www.physio-pedia.com/Costotransverse_Disorders
Kuligowski, T., Skrzek, A., & Cieślik, B. (2024). Influence of sagittal cervical and thoracic range of motion on neck pain severity in young white-collar workers: A cross-sectional study. Journal of Clinical Medicine, 13(18), 5412. https://doi.org/10.3390/jcm13185412