Upper back pain may arise from various sources. Muscle overuse or poor posture are among the main factors. Herniated disks or spinal instability could also contribute to discomfort.
Most cases of upper back pain will improve with self-care and physical therapy treatments. If however, your discomfort worsens or causes numbness or tingling sensations, seek medical assistance immediately.
Effective Exercises to Alleviate Upper Back Pain
If you are experiencing upper back pain, there are a few simple exercises you can try to relieve it. These can help improve posture, strengthen shoulder and core muscles and decrease stiffness or discomfort in the upper back area.
Starting off right is key when it comes to upper back exercises; stretch and mobility exercises will help loosen up muscles before beginning more dynamic upper back exercises like Seated Rows for Trapezius, Rhomboids and Latissimus Dorsi. Sit in a chair with arms extended out, slowly pull the cables towards yourself until your elbows touch your sides while keeping elbows close by for 10 reps before switching exercises.
Corner stretches are another effective upper back exercise. They stretch the chest muscles while sitting or standing and can help ease shoulder impingement syndrome or round-shouldered posture while simultaneously relieving tight trigger points in your shoulders.
Common causes of upper back pain
The upper back, or thoracic spine, consists of 12 bones known as vertebrae. There are disks between each bone that act as shock absorbers; muscles and ligaments also support this area, and any issues with either can lead to back pain.
Common causes of upper back pain include muscle strains and ligament sprains caused by lifting heavy objects or bending forward too far. Poor posture can also contribute to upper back discomfort as people with poor posture tend to stand crookedly which puts added strain on their backs – radiating either between shoulder blades or down their ribcage.
Herniated or slipped disks tend to affect lower back pain more frequently, but they can also occur in the upper back and cause numbness near lungs and chest, or cause stabbing pain with breathing in and out. If this type of upper back discomfort arises it’s essential that a chiropractor or medical provider be seen right away for evaluation and care.
Preventing upper back pain
The shoulder girdle connects by large muscles to the scapula (shoulder blade) and back of the rib cage. A variety of muscle and joint issues may lead to pain in this region; symptoms could include sharp, stabbing pain or an aching sensation that radiates throughout your shoulder, neck or arm.
Muscle overuse, poor posture and repetitive movements, heavy lifting, sedentary lifestyle and sleep habits may all contribute to upper back pain. Furthermore, inflammation, fibromyalgia and osteoarthritis may also play a part in creating discomfort in this part of the spine.
Practice good posture, stretch regularly and take regular breaks when sitting for extended periods. Eating healthily and drinking plenty of water are also effective at helping prevent upper back pain. If the symptoms persist, contact your physician who may recommend rest, activity modification, heat or ice therapy or physical therapy as treatments; in more extreme cases a physical therapist or chiropractor might provide further assistance. Surgery tends to be less likely necessary in the thoracic spine compared with cervical or lumbar spine conditions.
Relieving upper back pain
Poor posture – such as slouching at work or when using technology like computers and smartphones – can result in strain on back muscles. Over time, this may increase curvature of the thoracic spine and cause pain. Herniated or degenerated disks may strain back muscles further while joint issues, including osteoarthritis of the spine or ankylosing spondylitis can also contribute to upper back discomfort.
Cancer of the spine – both spinal and non-spinal cancers — may also contribute to upper back discomfort.
OTC pain relievers such as acetaminophen, nonsteroidal anti-inflammatory drugs (NSAIDS like ibuprofen and naproxen) and aspirin can provide temporary relief of symptoms; however, they cannot eliminate their root causes – therefore combining them with additional therapies is recommended for optimal effectiveness.
Can inversion therapy help with back pain?
Inversion therapy involves hanging upside down in order to decompress the spine, discs, and joints. As opposed to traditional physical therapy that entails movements and stretching exercises, inversion therapy uses a traction force instead and decompresses through its action on an inversion table which can be purchased online or from orthopedic centers.
Inverting your body can help alleviate back pain by expanding the space between vertebrae, as well as stretching muscles and ligaments. However, inversion therapy should only be undertaken under medical guidance.
Utilizing an inversion table may help ease back pain in the short term, but should be combined with other therapies to achieve long-term relief. A 2013 study discovered that women using inversion for eight weeks experienced less back pain and an improvement in trunk flexion – showing its efficacy when done regularly as it helps strengthen back muscles through exercises and stretches that strengthen them further.
How does inversion therapy work?
Inverted positions provide relief to the spine by relieving pressure off its nerves, discs and muscles; improving posture while relieving back pain caused by spinal misalignment.
Studies have demonstrated that inversion therapy may help to increase space between spinal discs, alleviating back pain, stiffness and inflammation. Furthermore, it could prevent spinal compression as well as decrease risks of collapsed vertebras; improve disc health while avoiding pinched nerves and sciatica symptoms.
Beginners should begin inversion sessions gradually and gradually build them up over time, without overdoing it, to prevent dizziness and muscle strain. People with back issues should seek advice from a physical therapist prior to using an inversion table at home as they will provide proper technique instruction as well as stretching exercises tailored specifically for inversion therapy as well as guidance in selecting an ideal table based on both budget and needs.
Types of inversion therapy
There are various forms of inversion therapy, with devices used to suspend you upside down, the most popular of which being an inversion table. This device resembles a lounge chair, but when lying on it and leaning back at an angle or suspended upside down you are suspended upside down – in theory helping ease pressure off spinal discs that cushion our spine and may otherwise lead to pain, compression vertebrae, or other health complications.
Inversion therapy could help patients avoid surgery altogether. One study1 demonstrated that those who utilized inversion therapy over other treatment options were significantly less likely to require back surgery, though this study wasn’t random and its researchers had financial ties with Teeter Inc, a manufacturer of inversion equipment.
Some inversion devices offer extras like massage and heat. Others can adjust to fit your height for added safety – an important feature if you don’t want to risk tipping too far and hurting yourself!
Potential benefits and risks of inversion therapy
Spinal inversion can help improve trunk and spinal flexibility, leading to back pain relief. Furthermore, spinal inversion may increase circulation for healthier discs that could prevent stiffness and spasms that might otherwise aggravate back discomfort.
Spinal decompression through inversion therapy may help alleviate back pain by increasing space between spinal vertebrae. Furthermore, decompressing can also increase hydration of spinal discs to protect nerve roots from being compressed and prevent nerve root entrapment or related pain.
Inversion therapy has the potential to significantly enhance posture and body mechanics by encouraging proper spinal curvature and clearing out waste from the spine into the bloodstream. Furthermore, inversion therapy may help improve posture by encouraging proper spinal curvature while simultaneously clearing lymph system by flushing waste out.
Before engaging in inversion therapy, it’s important to consult a doctor or physical therapist. They can recommend an inversion table and show how you can safely do inversion therapy on your own at home. Certain medical conditions should avoid inversion therapy such as taking blood-thinning medication or medication for high blood pressure or heart disease.
