Upper back pain can make it difficult to work, drive, exercise, or sit comfortably. You may feel a dull ache between your shoulder blades, tightness across your upper back, or a sharp catch when you turn or reach.
For many people, the discomfort builds slowly after long hours at a desk, frequent phone use, repetitive work, or changes in posture. It can also begin after lifting, playing sports, or being involved in a car accident.
At Zurek Chiropractic, Dr. Bruce Zurek works with patients seeking chiropractic care for upper back pain in Omaha. Care begins with an evaluation to help identify which muscles, joints, or movements may be contributing to the problem.
Understanding Upper Back Pain
The upper and middle portion of your back is known as the thoracic spine. It runs from the base of the neck to the bottom of the rib cage.
This part of the spine is generally less flexible than the neck and lower back because it helps support and protect the chest. However, the joints and muscles in this area can still become stiff, strained, or irritated.
Upper back discomfort may involve the spine itself, the ribs, the shoulder blades, or the muscles surrounding them. The location of the pain does not always identify the exact source, which is why an examination can be helpful.
Common Causes of Upper Back Pain
Upper back pain may develop for several reasons, including:
- Long periods of sitting
- Computer or phone use
- Muscle strain
- Repetitive reaching or lifting
- Poorly arranged workstations
- Sports and exercise injuries
- Car accidents
- Limited movement in the upper-back joints
- Shoulder or neck problems
- Age-related joint changes
Stress may also cause the muscles around the neck and shoulders to tighten. This can make existing discomfort more noticeable, especially near the end of a long workday.
Common Symptoms
Upper back problems can feel different from one person to another. Common symptoms include:
- Aching between the shoulder blades
- Tightness across the upper back
- Pain when reaching or twisting
- Stiffness after sitting
- A sharp catch with certain movements
- Tender or tired shoulder muscles
- Reduced neck or shoulder movement
Upper back discomfort may occur along with neck pain. In some cases, pain can also spread toward the shoulder, arm, or chest. Radiating pain, numbness, or weakness should be evaluated carefully.
How Desk Work Affects the Upper Back
Many people in West Omaha spend much of the day sitting at a computer. As the day goes on, the head may move forward, the shoulders may round, and the upper back may become stiff.
This does not mean that there is one perfect posture you must hold all day. In fact, remaining in any single position for too long can become uncomfortable.
Changing positions and taking regular movement breaks are often more helpful than forcing yourself to sit perfectly straight for several hours.
Simple Ways to Reduce Desk Strain
A few changes may make your workspace more comfortable:
- Place your monitor near eye level.
- Keep your keyboard and mouse within easy reach.
- Relax your shoulders instead of lifting them toward your ears.
- Support your feet on the floor or a footrest.
- Avoid leaning forward to read the screen.
- Stand up or walk briefly every 30 to 60 minutes.
A supportive chair can help, but it cannot replace regular movement. Even a well-designed workstation may become uncomfortable if you remain in the same position all day.
How Chiropractic Care May Help Upper Back Pain
Chiropractic care focuses on how the joints and surrounding muscles are moving. When an upper-back joint becomes stiff or painful, other areas may begin working harder to make up for it.
Dr. Zurek may use chiropractic adjustments to improve movement in joints that are not moving comfortably. Treatment may also include stretches, home exercises, or advice about your work and activity habits.
The goal is not to place every bone into a perfect position. It is to improve movement, reduce mechanical strain, and help you return to normal activities more comfortably.
Your Initial Evaluation
Your first appointment begins with a discussion about your symptoms and health history. Dr. Zurek may ask:
- When did the pain begin?
- Where do you feel it?
- Which movements make it worse?
- Does the pain spread into your shoulder or arm?
- Have you had a recent fall, accident, or injury?
- Does the pain affect your sleep or work?
- Have you noticed numbness or weakness?
The examination may include checking your posture, range of motion, muscle strength, reflexes, and areas of tenderness. Dr. Zurek may also look at how your neck, shoulders, ribs, and upper back move together.
If your symptoms suggest that imaging or medical treatment is needed, you may be referred to another provider.
Chiropractic Adjustments
A chiropractic adjustment uses a controlled movement to improve how a joint moves. Adjustments may be performed by hand or with an instrument, depending on your condition and comfort level.
Some patients hear a popping sound during an adjustment. This usually happens when gas is released from a joint. The sound is not the goal of treatment and does not need to occur for care to be useful.
Dr. Zurek chooses from different chiropractic techniques based on your symptoms, examination findings, age, and physical condition.
Exercise and Movement Recommendations
Adjustments alone may not be enough to address a problem that is connected to daily habits, muscle weakness, or repetitive activity.
Your care plan may include exercises for the upper back, shoulders, or core. These may help improve strength and make it easier to remain active without becoming tired as quickly.
Depending on your condition, examples may include:
- Gentle shoulder-blade squeezes
- Resistance-band rows
- Chest stretches
- Thoracic rotation exercises
- Wall slides
- Short walking breaks
Exercises should be selected for 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 car accident, fall, sports injury, or lifting incident. In these cases, the muscles, joints, ribs, or surrounding tissues may have been strained.
Symptoms may appear immediately or become more noticeable during the hours and days that follow.
After an injury, seek prompt medical attention if you experience severe pain, difficulty breathing, chest pain, weakness, dizziness, or symptoms that continue to worsen.
Sports and Exercise Injuries
Upper back strain can occur during weightlifting, golf, running, contact sports, or recreational activities. Returning to exercise too quickly may aggravate the area.
Dr. Zurek can evaluate how the injured area is moving and help determine whether chiropractic care may support your recovery. Learn more about care for a sports injury.
Car Accident Injuries
A collision may cause neck and upper-back stiffness, headaches, shoulder pain, and reduced movement. Serious injuries should be ruled out before treatment begins.
Chiropractic care may be considered when the examination shows that joint stiffness or muscle strain is contributing to the symptoms.
What Causes Pain Between the Shoulder Blades?
Pain between the shoulder blades is common, but it does not have one single cause. It may come from tired muscles, stiff upper-back joints, shoulder problems, or irritation in the neck.
In some cases, the discomfort may be connected to a nerve. Nerve irritation can cause burning, tingling, numbness, or pain that travels into the shoulder or arm.
Learn more about symptoms that may need evaluation by a pinched nerve chiropractor in Omaha.
Pain near the shoulder blades can also come from conditions that are not related to the spine. Chest pain, shortness of breath, sweating, nausea, or pain spreading into the jaw or arm requires immediate medical attention.
Chiropractic Care vs. Massage for Upper Back Tension
Massage and chiropractic care focus on different parts of the problem, although there can be some overlap.
Massage mainly works with muscles and other soft tissues. It may help reduce muscle tightness and promote relaxation.
Chiropractic care focuses more on joint movement and how the muscles and joints work together. Adjustments may be useful when stiff or painful joints are contributing to limited movement.
Some patients use both approaches. Neither treatment is automatically better for every person. The right choice depends on the cause of your symptoms and how your body responds.
What to Expect During Care
If chiropractic care is appropriate, Dr. Zurek will explain what treatment may include and how your progress will be measured.
The number of appointments varies. A recent muscle strain may respond differently than discomfort that has been present for several years.
Your progress may be measured by changes in:
- Pain levels
- Range of motion
- Ability to sit or work
- Sleep comfort
- Strength
- Ability to return to exercise
Your care plan should be reviewed if you are not improving. Chiropractic treatment should not continue indefinitely without a clear reason or measurable progress.
When Upper Back Pain Needs Medical Attention
Most upper back pain is related to muscles or joints, but certain symptoms may point to a more serious condition.
Seek prompt medical care if your pain occurs with:
- Chest pain or pressure
- Shortness of breath
- Pain spreading into the jaw or arm
- Sudden weakness or numbness
- Loss of balance or difficulty walking
- Fever or unexplained weight loss
- A major fall or car accident
- Severe pain that is getting worse
- 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 Consultation in West Omaha
Upper back pain does not have to be ignored until it begins interfering with work, exercise, or sleep. An evaluation can help determine whether the problem involves muscle strain, stiff joints, posture, an injury, or another condition.
Dr. Bruce Zurek provides chiropractic care for upper back pain in Omaha for patients from West Omaha, Millard, Papillion, La Vista, Ralston, Chalco, and nearby communities.
Contact Zurek Chiropractic in West Omaha to schedule a consultation and learn whether chiropractic care may be appropriate for your symptoms.
Frequently Asked Questions
How many chiropractic sessions will I need for upper back pain?
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.
Is chiropractic care safe for upper back pain after a car accident?
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.
Can a chiropractor help pain between my shoulder blades?
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.
What is the difference between massage and chiropractic care for upper back pain?
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.
Can upper back pain cause tingling in the arm or hand?
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.
Can better posture fix upper back pain?
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.
