Upper back pain can make sitting, working, driving, and exercising uncomfortable. You may feel a dull ache between the shoulder blades, tightness across the upper back, or a sharp pain when you turn or reach.
Sometimes the problem develops gradually after long hours at a desk or repeated lifting. Other times, it begins after a workout, fall, or car accident.
At Zurek Chiropractic, Dr. Bruce Zurek evaluates patients with upper back pain to determine what may be contributing to their symptoms and whether chiropractic care may be appropriate.
What Causes Upper Back Pain?
The upper and middle part of the back is called the thoracic spine. It runs from the base of the neck to the bottom of the rib cage.
This area does not move as freely as the neck or lower back, but the joints, ribs, and surrounding muscles can still become irritated or stiff.
Common causes of upper back pain include:
- Sitting for long periods
- Computer and phone use
- Muscle strain
- Repetitive lifting or reaching
- Sports and exercise injuries
- Car accidents
- Limited movement in the upper back
- Neck or shoulder problems
- Age-related joint changes
Stress can also cause the muscles around the shoulders and upper back to tighten, which may make existing discomfort more noticeable.
Common Upper Back Pain Symptoms
Upper back pain can feel different from one person to another.
You may notice:
- Aching between the shoulder blades
- Tight or tired upper-back muscles
- Stiffness after sitting
- Pain when twisting or reaching
- Tenderness around the shoulders
- A sharp catch with certain movements
- Reduced neck or shoulder movement
Upper back pain may also occur with neck pain.
Pain that travels into the arm, or symptoms such as numbness, tingling, or weakness, should be evaluated carefully.
Why Desk Work Can Make Your Upper Back Hurt
Long periods at a computer can place extra strain on the neck, shoulders, and upper back.
As you become tired, you may begin leaning toward the screen or rounding your shoulders. Staying in any one position for too long can also lead to stiffness.
You do not need to maintain perfect posture all day. Regular movement is often more important.
A few simple changes may help:
- Keep your monitor near eye level
- Place your keyboard and mouse within easy reach
- Keep your feet supported
- Avoid leaning toward the screen
- Relax your shoulders
- Change positions throughout the day
- Stand or walk every 30 to 60 minutes
Even a good chair cannot replace regular movement.
How Chiropractic Care May Help
Chiropractic care looks at how the joints and muscles of the upper back are moving.
If certain joints are stiff or painful, nearby muscles and joints may begin compensating. This can contribute to continued discomfort or limited movement.
Depending on what Dr. Zurek finds during your examination, care may include chiropractic adjustments, movement recommendations, stretching, or changes to daily activities.
The goal is to improve comfortable movement and help you return to normal activities.
What Happens During an Upper Back Pain Evaluation?
Your first visit begins with a discussion about your symptoms and health history.
Dr. Zurek may ask:
- When did the pain start?
- Where do you feel it?
- What movements make it worse?
- Does the pain travel into your shoulder or arm?
- Have you recently been injured?
- Does the discomfort affect work or sleep?
- Have you noticed numbness, tingling, or weakness?
The examination may also include checking posture, range of motion, strength, reflexes, tenderness, and the movement of the neck, shoulders, ribs, and upper back.
If your symptoms suggest that imaging or another type of medical care is needed, Dr. Zurek may recommend additional evaluation.
Chiropractic Adjustments for Upper Back Pain
A chiropractic adjustment uses a controlled movement to improve the way a joint moves.
Adjustments may be performed by hand or with an instrument depending on your condition and comfort level.
You may hear a popping sound during an adjustment. This is usually caused by gas being released from the joint. The sound itself is not the purpose of treatment.
Dr. Zurek uses different chiropractic techniques based on the patient and the problem being treated.
Movement and Exercise Between Visits
Daily habits can play an important role in upper back discomfort.
Depending on your condition, Dr. Zurek may recommend exercises or stretches to improve movement and strength.
Examples may include:
- Shoulder-blade squeezes
- Chest stretches
- Wall slides
- Gentle thoracic rotations
- Resistance-band exercises
- Short walking or movement breaks
Exercises should be chosen based on your condition. Stop if a movement causes sharp pain, numbness, tingling, or weakness.
Upper Back Pain After an Injury
Upper back pain may begin after a fall, lifting injury, sports injury, or car accident.
Muscles, joints, ribs, and surrounding tissues can all be affected.
Symptoms may appear immediately or become more noticeable later.
Sports and Exercise Injuries
Weightlifting, golf, running, and recreational sports can strain the upper back and shoulders.
Returning to activity too quickly may make the problem worse. Dr. Zurek can evaluate the area and determine whether chiropractic care may be helpful.
Learn more about sports injury care.
Car Accident Injuries
A collision may cause upper back pain along with neck stiffness, headaches, shoulder discomfort, and limited movement.
If the examination shows that muscle strain or joint stiffness is contributing to your symptoms, chiropractic care may be one part of your recovery plan.
Serious injuries should always be ruled out first.
What Causes Pain Between the Shoulder Blades?
Pain between the shoulder blades is common and can come from several different areas.
Possible causes include:
- Tired or strained muscles
- Stiff upper-back joints
- Neck problems
- Shoulder problems
- Irritated nerves
Nerve-related symptoms may include burning, tingling, numbness, or pain that travels into the arm.
You can learn more about symptoms associated with a pinched nerve.
Not all pain near the shoulder blades comes from the spine. Chest pain, shortness of breath, sweating, nausea, or pain traveling into the jaw or arm requires immediate medical attention.
Chiropractic Care or Massage?
Massage and chiropractic care address different parts of the musculoskeletal system.
Massage primarily works with muscles and soft tissues. It may help with tightness and muscle tension.
Chiropractic care focuses more on joint movement and how the joints and muscles work together.
Some people use both approaches. The right option depends on what is causing the symptoms.
How Long Will Treatment Take?
There is no standard number of visits for upper back pain.
A recent muscle strain may improve differently from discomfort that has been present for several years.
Dr. Zurek may track changes in:
- Pain
- Range of motion
- Ability to work or sit comfortably
- Sleep
- Strength
- Ability to exercise
Your treatment plan should be adjusted based on how you are responding to care.
When Upper Back Pain Needs Medical Attention
Most upper back pain involves the muscles or joints, but some symptoms require prompt medical evaluation.
Seek medical attention if upper back pain occurs with:
- Chest pain or pressure
- Shortness of breath
- Pain spreading into the jaw or arm
- Sudden weakness or numbness
- Difficulty walking or maintaining balance
- Fever
- A major fall or collision
- Severe or rapidly worsening pain
- Loss of bladder or bowel control
These symptoms may require medical testing or emergency treatment rather than routine chiropractic care.
Schedule an Upper Back Pain Evaluation
Upper back pain does not need to be ignored until it begins interfering with work, exercise, or sleep.
Dr. Bruce Zurek provides chiropractic care for patients with upper back pain in Omaha, including people from West Omaha, Millard, Papillion, La Vista, Ralston, Chalco, and nearby communities.
Contact Zurek Chiropractic to schedule an evaluation and learn whether chiropractic care may be appropriate for your symptoms.
Article by
Dr. Bruce Zurek
Frequently Asked Questions
The number of visits depends on the cause of your pain, how long it has been present, and how you respond to care. Some people notice improvement within a few visits, while longer-lasting conditions may require more time. Your progress should be reviewed regularly.
Chiropractic care may be appropriate for some muscle and joint injuries after a collision. However, an examination is needed first to rule out fractures, serious nerve problems, or other injuries. Severe symptoms after an accident require prompt medical evaluation.
A chiropractor may help when the discomfort is connected to joint stiffness, muscle tension, posture, or limited movement. Pain between the shoulder blades can also have other causes, so an examination is important before treatment is recommended.
Massage focuses mainly on muscles and soft tissues. Chiropractic care focuses more on joint movement and how the spine, ribs, shoulders, and muscles work together. Some patients benefit from one approach, while others use both as part of a broader care plan.
Tingling may be caused by irritation of a nerve in the neck, shoulder, arm, or upper back. Because there are several possible causes, ongoing tingling, numbness, or weakness should be evaluated by a healthcare provider.
Changing your work setup and moving more often may reduce strain, but posture is not the only possible cause of upper back pain. Muscle weakness, injury, joint stiffness, stress, or a medical condition may also be involved. A complete evaluation can help identify which factors apply to you.