High Back Pain: Causes, Symptoms and Treatments to Relieve That Upset Affliction

This discomfort is usually not as severe as that of the lower back and occurs less frequently.

As with lower back pain, pain in the upper back can be caused by muscle injury or certain lifestyle factors, such as being overweight or not exercising.

An introduction to high back pain

High back pain is also known as stiff neck. It is a form of back pain or spinal pain that is a much less common problem than lower back pain.

However, when it occurs, pain in the upper part of the spine can make the neck and shoulders stiff and uncomfortable, which limits movement.

Like lower back pain, there are many causes of pain in the upper back, and often the precise origin of the pain is not always clear.

Mechanical disruption of the neck and shoulders joints and muscles are perhaps the most common “nonspecific” causes, followed by muscle or joint injuries.

Sometimes, back pain or stiff neck can cause headaches, especially if the pain is in the neck.



As with pain in the lower back, pain in the upper back may result from several factors. These range from something as simple as a poor posture to injury or sudden trauma.

Muscle injuries or joint disorders (inflammation): this is the most likely cause of upper back pain. Muscle injury occurs most often in the muscles around the shoulder.

The primary shoulder joint (glenohumeral joint) connects the upper arm with the torso. This articulation is possibly the most maneuverable in the whole body, but this feature also makes it the most unstable.

The shoulder is formed by a series of strong muscles that support the joint to compensate for this vulnerability but allow a wide degree of movement.

These muscles cover the upper part of the back and shoulder and are very prone to injuries that, in turn, can cause pain.

Lifestyle factors: There are certain factors in your life that can contribute to your upper back pain by repeatedly stressing an area of ​​your back. These factors include:

  • Not doing enough exercise or exercising too much with the wrong technique.
  • Being overweight.
  • Sit for a long time, particularly with an incorrect posture.
  • Lifting heavy objects.
  • Continuously high levels of stress.

Other causes: there is a variety of medical conditions that can cause pain in the upper back.

Most of these include problems with the spine, such as a slipped disk, a trapped nerve, rheumatism, or arthritis from wear of the spinal joints of the neck and thoracic vertebrae.

Symptoms of high back pain

The symptoms caused by high back pain are very similar to those caused by low back pain. In most cases, the symptoms are not severe and are rarely a sign of a significant underlying problem. The most common complaints are:

  • A dull pain.
  • Headaches.
  • A pain that extends through the shoulder blades.
  • Muscle stiffness or tension
  • Pain that gets worse at night (especially when lying in bed).

However, in rare cases with more severe symptoms, it may indicate a severe problem. These include:

  • Weakness of the arms or legs.
  • Numbness in the arms or legs.
  • Incontinent .

If any of these symptoms appear, you should contact your GP immediately.


If your upper back pain is due to muscle injury or muscle tension, try applying an ice pack to the affected area, it is one of the most accessible options.

Applying an analgesic gel containing conventional analgesics, such as ibuprofen, or an herbal such as arnica gel, can help reduce pain and restore movement in the upper back.

If the pain is persistent or recurrent, you may want to see a physiotherapist, osteopath, chiropractor, or acupuncturist. The treatment may include joint manipulation and manual movement so that it may loosen and move.

For all the pain in your upper back, your doctor will most likely prescribe pain medication to help you with comfort and help you during therapy.

Relief of high back pain


It is probably the last thing you want to do when you have pain, but exercise can help restore support in the spine. The muscles in the upper back can weaken and tense.

This can cause the thoracic spine to lose the strength and support to keep the body stable.

Strengthening the muscles of the back, shoulders, and stomach can help improve your posture, stabilize your body, decrease the chances of injury and reduce upper back pain. This relief of back pain is essential for the overall health of your body!

Something cold and something hot

This also helps your lower back pain! It can relieve muscle pain anywhere. The application of ice is an effective way to relieve pain in the upper back.

The cold will reduce swelling and pain in the upper back. It reduces blood flow to the area and will relieve any inflammation and swelling in the muscles. Upper back pain in the muscles is almost always accompanied by inflammation or swelling.

As the cold decreases the blood flow to the area, the pain reaction between the nerves will stop. Heat, on the other hand, should be done after cold therapy. The heat will expand the blood vessels of the muscles around the upper back.

This will increase blood flow and allow oxygen to flow to the muscles. The blood flow will allow more nutrients to enter the area and heal damaged tissue.

The heat stimulates the sensory receptors in the skin, which means that applying heat to the lower back will reduce the transmission of pain signals to the brain and partially relieve the discomfort.

Sit straight

If you sit at a desk (computer) every day, then the weak and poor posture has probably become a routine in your life.

It’s like a bad habit; it’s hard to change and have good posture once we start having bad posture.

Poor posture puts tension on the muscles of the upper back. This will make the muscles tense, which will cause myofascial pain. If you want to relieve that pain, sit up straight! Do not get on your computer.

If your back starts to hurt during the day, take a break and stand up. Walk and let the blood flow in your body. When you walk, drop your shoulders back and pull your stomach to support your back.

Use the Plexus wheel

The “Plexus Wheel” is the best analgesic. Whether it is a pain in the upper back or lower back, the wheel will help.

The Plexus Wheel will help create the mobility of the thoracic spine. The mobility of the thoracic spine will strengthen the spine for stability. The wheel is designed to realign and adapt to the spine’s natural curves.

This will re-correct what has been done by mistake sitting all day at a desk or reclining on a cell phone, etc.

The width of the wheel is 5 “. This allows the wheel to fit snugly between the shoulder blades to point at tight muscles along the thoracic spine. Drop your shoulders on the wheel and help correct bad posture.

The diameter of the standard wheel is 12 “. This is the most popular and recommended size. The diameter allows you to obtain a deep stretch in the back, hips, chest, shoulders, abdomen, and hips. You will feel the time both laterally on your body and horizontally.

How healthy

Maybe what you eat is contributing to your back pain. Many foods have been shown to increase or decrease inflammation in the body. And inflammation can cause pain in the upper back. Maybe you change your diet to help relieve upper back pain.

A diet based mainly on plants that include flax and chia seeds is probably the best option to avoid inflammation. Adequate intake of calcium and vitamin D can help prevent osteoporosis, which can cause pain in the upper back.


You need to stretch your body to help relieve tension in the muscles. Your body is connected to the entire body, and the nerves, muscles, organs, and tendons work together to help you function properly.

If you feel pain in one area of ​​your body, that does not mean you have to go to that area to solve the problem.

Just like stretching the hamstrings to relieve pain in your lower back, you can try your shoulders and arms to ease pain in your upper back.

The Plexus wheel will also help in a deep stretch that allows you to stretch all the muscles you need to relieve upper back pain.

Reduce stress

Is there something that stresses you? Maybe it’s work, finances, children, etc. Whatever it is, it could be causing more pain in your upper back than you wanted. Stress can cause muscles to contract, increase heart rate and blood pressure, and make you feel uncomfortable.

This is your nervous system working to keep your body alert. Take a toll on your body, and it can cause pain in your upper back.

Get rid of what is stressing you! Okay, maybe we can not give up our jobs or give our children to someone for the time being, but we can relieve the pain in the upper back by reducing stress.

Relaxing and reducing stress will calm your mind and relax your muscles. When you relax your muscles, the stress hormones in your blood will begin to decrease. By reducing stress, your body will feel more relaxed and less tense.

Stress can strain the muscles in the upper back and cause pain in the upper back. To reduce stress, start by eliminating or dosing your exposure to the things that cause you stress.


You do not have to be a yogi to do yoga. There have been multiple studies that show that yoga can relieve pain.

Different poses and postures can help stretch and strengthen muscles, lengthen the spine and realign the spine. Try it and see if it works for you!