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Sunderland Integrated Musculoskeletal Service

Upper back pain

Your upper back is also called your thoracic spine, it is the part of your back where the ribs attach to the spine. Upper back pain is described as pain between your neck and your lower back.

How does it occur 

Upper back pain may occur from overuse, wear and tear or a specific injury. It is common for someone to injure their upper back when carrying objects, throwing, bending or twisting. Sitting at a desk for a prolonged period can cause upper back muscles to tighten and become stiff and uncomfortable.

Upper back pain can occur after vigorous coughing or sneezing, however other non–musculoskeletal causes can also cause upper back pain. If suffering from upper back pain, an appointment with your GP may be necessary.

Symptoms 

  • Pain in the upper back 
  • Muscle spasms 
  • Pain when you take a deep breath 
  • Pain when you move your spine or it is touched 
  • Pain when you move your neck and shoulders forward 

As described, upper back pain can be caused by non–muscle, ligament and joint problems. If you have any additional symptoms or the pain started without an obvious cause it would be advisable to seek a medical assessment to rule out another cause. 

Related Conditions

Exercises to help with Upper Back Pain

Thoracic Rotations

Sit in a chair with your feet firmly on the ground, slowly rotate your upper body as if trying to look over one shoulder. You can use the chair to help you pause for a moment then repeat on the other side.

Thoracic Middle Back - Hand behind head with side flexion

Clasp your hands around the back of your head with your elbows facing out to the side. Side bend left to right as far as you feel comfortable going maintaining an upright posture throughout.

Thoracic Middle Back - Childs Pose

Start on your hands and knees, spread your knees wide and sink your bottom back down onto your heels. Stretch your arms forwards and rest your forehead onto the bed.

Thoracic Middle Back - Camel/cat

Start this exercise on your hands and knees making sure your hands are under your shoulders, your knees are under your hips and your back is straight. Arch your spine up towards the ceiling whilst tucking your head and tailbone in. Hold this position for a few seconds. Then sink your back and tummy down towards the bed whilst lifting your head up and sticking your tailbone out.

Thoracic Middle Back - Thread the Needle

Start on your hands and knees, stack your hips directly above your knees and position your shoulders above your hands. Lift one hand up sending your gaze with it and then follow the same hand down as you thread it beneath your other arm. Keep your hips high and allow your chest to rest on or come close to the bed, hold this position for as long as you need to. Come out of this position press firmly into your palm and slowly unthread your arm repeat on the other side.

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