Upper Back Pain: Causes, Treatments, and Preventive Strategies

It was a typical Monday morning for John. As he settled into his home office chair, a familiar discomfort crept up his spine. The nagging pain between his shoulder blades had become a constant companion over the past few months. Like many of us, John’s transition to remote work meant longer hours in front of the computer, fewer breaks, and an improvised workspace that was far from ergonomic. 

The result? A persistent upper back pain that seemed to intensify with each passing day.

John’s story is not unique. In today’s digital age, where many find themselves hunched over keyboards, tablets, and smartphones, upper back pain has become increasingly prevalent. 

According to the Cleveland Clinic, strains from lifting improperly or not maintaining a proper posture are among the most common causes of upper back discomfort. This pain not only affects our physical well-being but also casts a shadow over our daily activities, from simple tasks like reaching for a cup of coffee to more strenuous activities like exercising or even just standing up straight.

The journey through upper back pain is a shared experience for many, but with understanding and the right approach, relief is within reach. This article aims to shed light on the causes, solutions, and preventive strategies for upper back pain, offering hope for those like Sarah, searching for answers and relief from pain.

Here are 8 key takeaways on causes and treatment of upper back pain:

  • Upper back pain commonly caused by muscle strain from poor posture, improper lifting, or repetitive overhead motions.
  • Joint dysfunction, herniated discs, pinched nerves and underlying conditions like scoliosis can also trigger upper back discomfort.
  • Medications, physical therapy, surgery sometimes used for treatment along with holistic options like acupuncture, chiropractic care and massage therapy.
  • Magnetic Resonance Therapy (MBST) is an emerging innovation using electromagnetic pulses to stimulate cellular regeneration and healing.
  • MBST helps reduce inflammation and pain, working to repair damaged tissue at the root cause without invasive procedures.
  • Real-world patient cases showcase substantial relief from chronic upper back issues after undergoing MBST.
  • An individualised treatment plan tailored to the specific cause and needs is key to effectively alleviating upper back pain.
  • Proper diagnosis, awareness of all options including MBST and timely specialist intervention facilitates recovery.

The Anatomy of the Upper Back

The human back is a marvel of engineering, a complex interplay of bones, muscles, ligaments, and tendons. When we talk about the upper back, we’re primarily referring to the thoracic spine, which spans the area between the base of the neck and the bottom of the ribcage. 

But what makes the thoracic spine so special, and why is it pivotal to our well-being?

The Thoracic Spine: A Closer Look

Comprising twelve vertebrae, labelled T1 to T12, the thoracic spine is the longest region of the spine. Unlike the cervical spine (neck) above it and the lumbar spine (lower back) below, the thoracic vertebrae are attached to the ribs, forming a protective cage around vital organs like the heart and lungs. This unique structure provides stability but also limits the range of motion, making the thoracic spine less flexible than other spinal regions.

Posture, Movement, and Overall Health

The upper back plays a crucial role in maintaining our posture. A well-aligned thoracic spine allows us to stand tall, with shoulders relaxed and chest open. This not only exudes confidence but also ensures optimal lung capacity and efficient breathing.

Moreover, the muscles surrounding the thoracic spine are responsible for various movements, from rotating the torso to lifting our arms. A healthy upper back means we can move freely, without restriction or discomfort.

However, the significance of the thoracic spine goes beyond posture and movement. 

An imbalanced or strained upper back can lead to a plethora of issues. For instance, prolonged hunching can compress the chest, leading to shallow breathing, which in turn can affect the oxygen supply to the brain and other organs. Additionally, poor upper back health can result in referred pain, where discomfort is felt in other areas like the neck, shoulders, or even the lower back.

In essence, the upper back is not just a structural component; it’s a linchpin in our overall health and well-being.

Root Causes of Upper Back Pain

The upper back, with its intricate web of muscles, ligaments, and bones, is susceptible to a range of issues. While some causes of pain are evident, like a sudden injury, others might be more insidious, developing over time. Let’s delve into the primary culprits behind upper back discomfort.

Muscle Strain: The Silent Aggressor

One of the most common causes of upper back pain is muscle strain. Factors like poor posture, especially during prolonged periods of sitting, can lead to muscle fatigue and discomfort. 

According to the Cleveland Clinic, improper lifting techniques or repetitive movements, such as frequently reaching overhead, can strain the muscles and ligaments of the upper back. Over time, these strains can accumulate, leading to chronic pain and stiffness.

Joint Dysfunction: When Mobility is Compromised

The thoracic spine’s vertebrae are connected by facet joints, which allow for movement. However, these joints can become dysfunctional due to various reasons, including wear and tear, injury, or arthritis. When these joints aren’t functioning correctly, it can result in pain and limited mobility.

Herniated Discs: A Delicate Balance Disrupted

While herniated discs are more common in the lumbar spine, they can also occur in the thoracic region. A herniated disc happens when the soft inner material of a disc protrudes through its tougher outer layer. 

This can press on nearby nerves, causing pain, numbness, or even weakness. The Verywell Health site provides a comprehensive overview of how disc issues in the thoracic region can lead to discomfort.

Specific Pain Points: The Story of the Shoulder Blades

The area around the shoulder blades, known as the scapular region, is a common site for upper back pain. Activities that require prolonged arm use, like typing or driving, can lead to tension and pain in this area. Case in point, a study published in the Journal of Physical Therapy Science found that individuals with desk jobs often report pain concentrated around the shoulder blades due to muscle imbalances and prolonged static postures.

Other Underlying Conditions: Beyond the Obvious

Several conditions can manifest as upper back pain. For instance, scoliosis, a curvature of the spine, can lead to uneven pressure on the back, resulting in pain. Osteoporosis, a condition where bones become brittle, can make the vertebrae susceptible to fractures. Additionally, pinched nerves, often due to conditions like spinal stenosis, can cause pain that radiates from the upper back to other areas.

Understanding the root causes of upper back pain is the first step toward effective management and treatment. With this knowledge, individuals can make informed decisions about their health and well-being.

Treatments for Upper Back Pain

The world of upper back pain treatments can be a little overwhelming, especially given the plethora of options available. From conventional medical interventions to holistic approaches and cutting-edge therapies, there’s a solution tailored to every individual’s unique needs. 

Let’s explore the various avenues to alleviate upper back discomfort.

Conventional Approaches: Tried and True

– Medications: Over-the-counter pain relievers, such as ibuprofen or naproxen, can offer temporary relief from mild to moderate upper back pain. For more severe pain, doctors might prescribe stronger medications, muscle relaxants, or even corticosteroid injections to reduce inflammation.

– Physical Therapy: A cornerstone in the treatment of upper back pain, physical therapists use a combination of exercises, stretches, and manual techniques to strengthen the back muscles, improve flexibility, and restore range of motion. According to the American Physical Therapy Association, targeted physical therapy can significantly reduce pain and prevent its recurrence.

– Surgical Interventions: While surgery is typically a last-resort option, certain conditions, like severe herniated discs or spinal instability, might necessitate surgical intervention to alleviate pain and restore function.

Holistic and Alternative Therapies: Beyond Conventional Medicine

– Acupuncture: An ancient Chinese practice, acupuncture involves inserting thin needles into specific points on the body to stimulate energy flow and alleviate pain. Several studies, including one published in the Archives of Internal Medicine, have found acupuncture to be effective in treating chronic back pain.

– Chiropractic Care: Chiropractors use manual adjustments to realign the spine, aiming to improve spinal function and reduce pain. Regular chiropractic sessions can offer relief, especially for those with joint dysfunctions or misalignments.

– Massage Therapy: A therapeutic massage can relax tense muscles, improve blood flow, and promote healing in the upper back region. It’s not just about relaxation; massage therapy has tangible benefits for those suffering from chronic back pain.

Emerging Therapies: The Future of Back Pain Treatment

– MBST (Magnetic Resonance Therapy): A groundbreaking non-invasive treatment, MBST harnesses the power of magnetic resonance to stimulate cells in the affected area, promoting regeneration and healing. As an emerging technology, MBST offers hope to those seeking an alternative to traditional treatments. Clinical studies have shown promising results, with many patients reporting significant pain reduction after undergoing MBST sessions. Given its potential, it’s no surprise that MBST is gaining traction as a preferred treatment option for various musculoskeletal conditions, including upper back pain.

With a myriad of treatment options available, it’s essential to consult with healthcare professionals to determine the best approach tailored to their specific needs. Whether it’s a conventional method, a holistic therapy, or an innovative solution like MBST, relief from upper back pain is within reach.

Voices from the Field: Real-life Testimonials

Hearing from those who have walked the path of upper back pain and emerged on the other side can be both enlightening and inspiring. Here are some real-life testimonials from individuals who have faced challenges with upper back pain and found success through various treatments, including the innovative MBST technology:

1. Judith Henstock – Relief from Chronic Back Pain and Sciatica:

Judith, a retiree from Kings Cliffe, Northamptonshire, battled chronic lower back pain and L3 sciatica, a condition exacerbated by her high blood sugar diabetes. After exploring various treatments, she turned to MBST therapy. The results? A significant reduction in pain and an improved quality of life. [Read more]

2. Lee – Speedy Recovery from a Back Injury: 

A competitive downhill go-kart race took a toll on Lee’s back. The pain escalated rapidly, rendering him almost immobile for weeks. However, after undergoing MBST therapy, Lee experienced a remarkable 75% reduction in recovery time, allowing him to get back on his feet much faster than anticipated. [Read more]

3. Steve – A Life Transformed by MBST:

Steve’s life was marred by constant aches and pains, a consequence of a childhood car accident that injured his ankle. Simple tasks like climbing stairs became agonising. But MBST therapy marked a turning point for Steve. Post-treatment, he found himself reaching out for painkillers less frequently and began to embrace life with significantly less pain. [Read more]

These stories underscore the transformative power of the right treatment. Whether it’s conventional therapies or innovative solutions like MBST, there’s hope for those grappling with upper back pain.

Upper back pain, while common, should never be dismissed or overlooked. As we’ve explored throughout this article, the causes of this discomfort can range from simple muscle strains to more complex underlying conditions. Understanding the root causes and being aware of the available treatment options, from conventional methods to innovative therapies like MBST, is crucial.

It’s essential to remember that every individual’s experience with upper back pain is unique. What works for one person might not necessarily be the best solution for another. Therefore, it’s imperative to consult with healthcare professionals, be it a general physician, physiotherapist, or specialist, to tailor a treatment plan that addresses your specific needs.

Taking proactive steps, staying informed, and seeking timely intervention can make all the difference. Upper back pain might be a challenge, but with the right approach and resources, it’s a challenge that can be overcome.

Additional Resources

Cleveland Clinic – Upper Back Pain

Verywell Health – Understanding Upper Back Pain 

Mayo Clinic – Back Pain

MBST Medical UK – Case Studies

For those keen on incorporating exercises into their routine, here’s a downloadable guide: “Upper Back Pain Exercises PDF”

Your health and well-being are invaluable. Don’t let upper back pain hold you back. Take the first step towards understanding your pain, exploring your treatment options, and reclaiming your life. We at MBST Medical UK can be your gateway to a brighter, pain-free future.

Act now. Your journey to a pain-free life starts with a single step. Dive into the resources provided, consult with professionals, and make informed decisions. Remember, with the right approach, upper back pain is not just manageable—it’s conquerable.

Written by


A community of dedicated healthcare professionals who incorporate MBST therapy into our clinical practices. We are comprised of the most qualified practitioners in musculoskeletal health, including Chiropractors, Osteopaths, Physiotherapists and Surgeons, and we always do what is best for each patient.

September 19, 2023

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