Upper back pain, also known as thoracic back pain, is experienced anywhere between your neck and waist, including your shoulder blades. Ignoring the pain and not getting upper back pain treatment on time can worsen the condition. It can hinder simple activities, including getting up from bed, tying shoelaces, or bending to reach for something.
Let us dig deep into the causes, symptoms, and non-surgical upper back pain treatment methods to manage pain without medication.
Symptoms Of Upper Back Pain
The symptoms of upper back pain can vary according to the cause. The pain can vary from mild to severe and may significantly affect your daily activities. In general, the pain may come and go, or you may experience a sharp pain at a particular spot.
The person with upper back pain may feel localized tightness, throbbing, aching, or sharp pain around the back and neck. The pain may radiate into your arms, resulting in numbness and tingling. As your upper back connects your ribs, you may experience pain when deep breathing.
Causes Of Upper Back Pain
The following are the most typical reasons for upper back pain:
- Maintaining poor posture for a prolonged period.
- Spine misalignment
- Improper lifting technique
- Accident or collision
- Thoracic herniated disc
- Compression fractures
- Arthritis
- Fibromyalgia
Other than these, numerous other causes, such as infection or a tumor on the spinal cord, may cause severe upper back pain.
Non-Surgical Upper Back Pain Treatment And Prevention
You can try some self-care methods to get relief from pain. You might experience relief in a few weeks if it is not caused by anything serious. If the pain persists for a prolonged period, seek medical attention from the spine specialists of top healthcare centers, like ANSSI Wellness.
Let us check out some self-help and other non-surgical upper back pain treatment options to manage the pain and discomfort.
- Improve Your Posture
Whether sitting, standing, or sleeping, maintain a neutral spine position. Avoid slouching or hunching over your desk while working. Use ergonomic furniture to support proper posture. Keep your monitor screen at eye level and take short breaks to stand and stretch.
- Take Over-The-Counter Painkillers
You can take medications like ibuprofen or paracetamol to reduce inflammation and alleviate pain. Always adhere to dosage guidelines and consult a doctor if pain persists.
- Do Some Stretches
Incorporating gentle stretches into your routine can enhance the quality of your life. It helps maintain flexibility and keeps you active throughout the day. Focus on upper-back stretches, such as chest openers and shoulder blade squeezes, to keep your back healthy and strong.
- Do Some Exercise
Avoid resting for an extended period and do some exercise. Stay active by engaging yourself in back-muscle-building exercises like rows and lat pulldowns. Try low-impact exercises to avoid putting strain on your back.
- Physiotherapy
Get help from a physiotherapist for personalized exercise and treatment plans. Physical therapy is very effective in alleviating back pain, as you get assistance from the specialist for proper movements and posture habits. It also helps avoid future pain.