Upper back pain is a big problem in the country. The pain causes discomfort and makes it hard for you to get by a typical day. Activities that you once found easy become difficult. These can include standing or sitting. In some people, the upper back pain occurs together with neck pain or tension headaches.
These are headaches that make you feel like you have a tight band around your head. Upper back pain can be acute or chronic. Chronic upper back pain usually occurs when you fail to seek early medical care. Leaving the condition untreated for a long time also worsens your pain levels. It can also spread the pain to adjusting structures like the neck and lower back. The pain causes surrounding muscles and soft tissues to tense up to protect the affected area.
Causes of upper back pain
All pains have a cause. In many cases, solving the cause is a significant step in solving the upper back pain. This is because the cause can be modifiable, meaning that you can do something about it. Some causes of upper back pain include:
Being overweight puts a lot of stress on your body muscles. The constant strain can lead to upper back pain.
Studies show that smokers are more likely to complain of body aches and pain, including upper back pain. According to the studies, smoking increases your susceptibility to pain. However, the exact mechanism behind this is yet to be determined.
- Poor posture
Hunching for long periods can strain the back muscles and cause pain. It also reduces the supply of blood to the muscles and causes some stiffness.
- Lifting heavy things
You have a high risk of developing upper back pain if you are a bodybuilder or are in an occupation that involves lifting heavy equipment. Heavy equipment strains your back muscles and cause upper back pain.
- Injury from playing sports
Contact sports are associated with a lot of injuries, one being upper back pain. This is because sports involve the aggression of the players in one way or another.
- Sitting for long periods
Everyone loves binge-watching any free time they can get. However, binge-watching can have serious health consequences because it involves sitting on the couch for long periods. Prolonged sitting can cause body misalignment. Sitting and working from a computer or laptop all day can also cause upper back pain.
How to get rid of upper back pain
Are you suffering from upper back pain? Is it inconveniencing your work and daily activities? It does not have to. You can try out these simple measures from the comfort of your home and notice an improvement of the pain in no time.
- Ice compression
Upper back pain often occurs alongside inflammation. This is why you can at times feel swelling on the affected area when you touch it. An ice pack compression helps reduce the inflammation and pain.
Pain and inflammation relievers are available over-the-counter for upper back pain. You can also use muscle relaxants because the upper back muscles can be stiff.
- Stretching and strengthening excercises
Stretching exercises come before strengthening exercises. There are plenty of stretching exercises you can try. They include pec stretches, overheard arm reach, child’s pose, cat cow, et cetera. These work on aligning your back muscles and make them more flexible. Strengthening exercises work by reducing the level of pain you experience. They include wall angels, scapular squeeze, superman, lat pull down, et cetera.
- Lifestyle modifications
You will need to change your lifestyle by adjusting some modifiable causes. If you smoke, stop smoking. If you are overweight, work on lowering your body mass index to the normal. If you sit down for long periods, adopt an active lifestyle by discovering new hobbies like swimming. If your pain is caused by poor posture, improve your posture. A healthy diet will also fasten healing and repair of the back muscles and relieve upper back pain.
- Chiropractic care
This is an option that involves chiropractic manipulation of the back muscles. It can also incorporate massage therapy to relax the muscles. These two go a long way in improving your symptoms. Integrative Chiropractic is focused on holistic treatment approaches. We specialize in chiropractic care for a wide range of conditions, including upper back pain.
Our clinic in Hoover, Alabama, is open to everyone within the United States battling with upper back pain. We will diagnose your pain, provide treatment options, and set treatment goals for you. All these are essential in helping you gain back your normal life. Are you ready to start the process? Call us on 205-637-1363 for an appointment.