Does that dull ache between your shoulder blades sound familiar? You’re not alone. Studies show that 80% of people experience upper back pain at some point. It can be caused by everything from hunching over a computer all day to the stress of daily life. But fear not! This pain doesn’t have to control you. 

This blog explores the causes of upper back pain and offers home-cure solutions. If the pain persists, we offer physiotherapy consultations. So, let’s not waste your time and make you aware of the causes.

Understanding the Upper Back Pain

The thoracic spine, also known as the upper back, is a vital component of the postural system. It provides structural support and stability, differing from the more flexible lumbar spine (lower back). This stability, however, comes with a trade-off: due to reduced mobility, the upper back is more susceptible to stiffness and pain.

Several key factors contribute to the development of upper back pain:

1. Postural Dysfunction

Poor posture, characterized by slouching, rounded shoulders, and a hunched thoracic spine, places excessive strain on the upper back musculature. Over time, this muscular imbalance can lead to pain and tightness.

2. Repetitive Strain from Work or Leisure Activities

Individuals with professions that require prolonged sitting or repetitive overhead movements, such as desk workers and athletes, are more prone to upper back pain. This is due to the weakening of core muscles and tightening of chest muscles, which pull the shoulders forward and strain the upper back.

3. Improper Exercise Technique

Overexertion during exercise, particularly activities involving repetitive overhead movements, can lead to upper back muscle strain. 

4. Stress

Chronic stress can manifest physically, including muscle tension in the upper back. This persistent tension can contribute to pain and stiffness.

How to Relive Upper Back Pain 

While upper back pain can be a nuisance, you can implement several self-care strategies to find relief and promote healing. Here, we’ll explore techniques for pain management, posture improvement, and stress reduction – all of which can significantly relieve upper back comfort.

A. Pain Management Techniques:

  • Pain relievers: Medicines like acetaminophen or ibuprofen helps to relieve mild to moderate upper back pain. But make sure you consult a doctor and then start medicines, especially if you have underlying health conditions or take other medications.

Heat and ice therapy:

  • Heat: Apply a heating pad or warm compress to your upper back, helping to improve blood flow and promote relaxation of tight muscles, and alleviate pain. To avoid skin irritation, limit heat application to 15-20 minutes.
  • Ice: Applying wrapped in a towel for 15-20 minutes for acute pain can offer temporary relief for acute pain or inflammation.

B. Posture Improvement:

  • Ergonomic adjustments: If you work at a desk, ensure proper workstation ergonomics. This includes maintaining a neutral spine, keeping your monitor at you eye sight, and utilizing a supportive chair with good lumbar support. Taking frequent breaks to stand up and move around is also crucial.
  • Core strengthening exercises: A strong core helps maintain back posture and relieves from on your upper back. Exercises like planks, bird dogs, and bridges can strengthen your core muscles.
  • Posture-specific stretches: Gentle stretches targeting the chest, shoulders, and upper back improves flexibility and relieves muscle tightness. Focus on maintaining proper form while stretching and avoiding any movements that cause pain.

C. Stress Reduction Techniques:

  • Deep breathing exercises:  Chronic stress can exacerbate upper back pain. Make sure you do deep breathing exercises, like diaphragmatic breathing to overcome stress and offer relaxation of the muscles in your upper back.
  • Meditation or progressive muscle relaxation:  These techniques can effectively reduce stress and muscle tension throughout the body, including the upper back.

When Should You Consult Physiotherapist? (Fix Upper Back Pain)

There are situations where seeking professional help from a physiotherapist becomes necessary. Here, we’ll discuss critical indicators that suggest your upper back pain might warrant a professional evaluation.

1. Red Flags Requiring Professional Attention

Several symptoms associated with upper back pain can signal a more serious underlying condition. If you experience any of the following, it’s crucial to consult a healthcare professional immediately:

  • Radiating pain: Pain that radiates down your arms or legs may be a sign of spinal nerve compression, especially if it is accompanied by tingling or numbness.
  • Arms or legs that are numb or weak: This may indicate nerve injury and needs to be evaluated by a doctor very away.
  • Sudden or severe pain: A sudden onset of excruciating upper back pain, especially after an injury or fall, warrants immediate medical attention.
  • Loss of bladder or bowel control: This is a rare but severe symptom requiring immediate medical attention.
  • Unexplained weight loss: Unexplained weight loss in conjunction with upper back pain can be a red flag for certain underlying medical conditions.

Benefits of Consulting a Physiotherapist

A medical specialist with expertise in treating musculoskeletal disorders is a physiotherapist. Seeing a physiotherapist can be beneficial if self-care measures are ineffective for your upper back pain for the following reasons:

  • Accurate diagnosis: A physiotherapist will conduct a thorough physical examination and may utilize imaging techniques like X-rays or MRIs to identify the precise cause of your upper back pain.
  • Personalized treatment plan: Your physiotherapist will create a plan specifically for you based on the diagnosis. This strategy may include posture correction procedures, targeted exercises, manual treatment techniques, and pain management tactics.
  • Improved mobility and flexibility: Physiotherapy can help improve mobility and flexibility in your upper back and surrounding areas, reducing pain and preventing future occurrences.
  • Education and self-management skills: A physiotherapist will educate you on proper posture, exercises you can perform at home, and techniques to manage your pain effectively.


1. What helps upper back pain?

There are several things can relieve upper back pain, including:

  • Over-the-counter pain relievers: Medications like ibuprofen or acetaminophen can manage pain and inflammation.
  • Heat or ice therapy: Apply heat for tight muscles or ice for swelling (use for short bursts).
  • Stretching and exercises: Gentle stretches and strengthening exercises can improve flexibility and posture.
  • Good posture: Sitting, standing, and sleeping with proper alignment can prevent and reduce pain.
  • Massage: A massage therapist can loosen tight muscles and improve blood flow.
  • Stress management: Techniques like deep breathing or meditation can help if stress contributes to your pain.

2. How to relieve upper back pain fast?

You can follow the below-mentioned things for quick relief from upper back pain:

  • Pain-relieving medication: To manage pain.
  • Heat therapy: To loosen tight muscles.
  • Gentle stretches: To improve flexibility and blood flow

3. How to stop upper back pain?

There’s no one-size-fits-all solution, but here are some approaches to consider:

  • Address the cause: If possible, identify what’s causing your pain and address it (e.g., improve ergonomics at work).
  • Combine remedies: Often, a combination of treatments like pain relievers, stretching, and posture correction works best.
  • See a doctor: If your pain is severe, persistent, or accompanied by other symptoms, consult a healthcare professional.

4. What to do for upper back pain?

Here are some initial steps to take for upper back pain:

  • Rest: Avoid strenuous activity that might aggravate the pain, but don’t become completely inactive.
  • Over-the-counter medications: Take medication as directed to manage pain and inflammation.
  • Heat or ice: Apply heat or ice for short intervals depending on whether you have tightness or swelling.
  • Gentle exercise: Look for stretches targeting your upper back, chest, and shoulders (consult a doctor or physical therapist for guidance).


Upper back pain is a common yet frustrating issue. Fortunately, by understanding the underlying causes and implementing self-care strategies like pain management, posture improvement, and stress reduction, you can take control of your discomfort and experience significant relief. 

However, if your pain persists or worsens, or if you experience any concerning red flags, don’t hesitate to seek professional help from a physiotherapist. Through a personalized treatment plan and guidance, a physiotherapist can help you achieve long-term relief prevent future occurrences, and fix upper back pain. Remember, prioritizing your well-being is vital, and a pain-free upper back allows you to move quickly and embrace life to the fullest.

At Town Physical Therapy, we understand how debilitating upper back pain can be. Our team of experienced and compassionate physiotherapists is dedicated to helping you achieve lasting relief. We offer personalized treatment plans tailored to your specific needs, ensuring you receive the best possible care.

Visit our website to learn more about our services and to book your appointment online.