Chronic Pain & Fatigue

Relieving Upper and Middle Back Pain: Causes and Solutions

If you have ever felt a nagging pain between your shoulder blades or upper back while hunched over a computer or lifting something heavy, you aren’t alone. It is estimated that 84% of people globally suffer from back pain at some point in their lives. Back pain is a common complaint among adults, with many experiencing discomfort in the upper, middle, and lower back regions. While upper back pain and middle back pain are not as prevalent as lower back pain, they can still significantly impact daily life, if left untreated.

What is Upper and Middle Back Pain?

Upper and middle back pain refers to discomfort or pain felt in the region between the neck’s base and the rib cage’s bottom. This area is the longest region in the spine and is also known as the thoracic spine. It is composed of 12 vertebrae, labeled T1 to T12. The thoracic spine is responsible for supporting the upper body and protecting vital organs such as the heart and lungs.

Upper Back Pain and Middle Back Pain Causes:

  1. Poor posture: Slouching, sitting hunched over, or having a forward head posture for extended periods can result in the muscles and ligaments in the upper and middle back straining and causing pain.
  2. Myofascial Pain Syndrome: Chronic pain in the upper back could be caused by trigger points due to myofascial pain syndrome. Trigger points are sensitive areas within the muscle tissue that cause pain when pressed or stressed. These knots can develop due to overuse, injury, or poor posture, leading to upper and middle back pain.
  3. Scoliosis: This is where the spine curves sidewards and is most commonly diagnosed in adolescents. In most cases, this results in mild pain, but can increase if left untreated.
  4. Muscular strain: Overuse or sudden movements can cause the muscles in the back to become strained or torn.
  5. Herniated or bulging discs: While less common in the upper region than in the lower back, a herniated or bulging disc can cause pain and discomfort.
  6. Osteoarthritis: As we age, the cartilage between the vertebrae can deteriorate, leading to pain and stiffness.
  7. Trauma or injury: Accidents, falls, or sports injuries can result in upper and middle back pain.

How to Find Relief from Upper Back Pain:

  1. Improve posture: Be mindful of your posture when sitting, standing, or walking. Keep your shoulders back, chin tucked, and ears in line with your shoulders.
  2. Hot and cold therapy: Applying heat or cold packs to the affected area can help reduce pain and inflammation.
  3. Stretching and exercise: Gentle stretches and exercises for the upper back and middle back regions can help alleviate tension and strengthen the muscles in those areas. Yoga and Pilates for back pain are excellent options. Be mindful to consult your healthcare professional before you try out any new exercise.

Exercises to relieve upper back pain and middle back pain

When to seek medical help?

However, if pain continues to persist or worsen, it might be time to seek an expert’s help. Our clinics in Bangalore have advanced diagnostics and expert doctors who can help pinpoint the cause of your pain and help you get lasting relief from your pain using our unique 4R approach.

How can Recoup Health help you cure upper back pain and middle back pain?

Multiple studies show that incorporating minimally invasive holistic approaches to pain treatment delivers decreased pain and longer-lasting relief. At Recoup Health, you will

  1. Identify Root Cause: Pain can be felt due to inflammatory, structural, hormonal, environmental, or lifestyle-related factors. Instead of just focusing on the symptoms, our team will identify the root cause of your pain and treat it resulting in relief in the long term.
  2. Get an Integrated Approach to Treatment: Our unique care philosophy, backed by 2 decades of experience means that we know we will have to heal you from the inside out for you to find lasting relief. This means incorporating lifestyle and nutritional changes, making ergonomic changes around the home, kitchen, and workplace, and incorporating movement into your daily life.

By understanding the causes behind your middle and upper back pain, you can implement simple self-care techniques to find relief. However, if pain persists or interferes with your daily life, don’t hesitate to seek an integrated approach to treatment at our clinics in Bangalore.

To book a consultation with us, please call 080-5110 7117 or reach out to