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Upper Back Pain – It may seem like upper back pain should be treated in the same way as lower and mid-back pain. However, because of their structure and the fact that they are trigged by various factors, they need to be managed differently.

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The upper back is the area running from the base of your neck to the bottom of your rib cage.
Also known as the thoracic spine, the upper back is a fundamental part of your body. It allows you to stand erect and protects the organs in your chest. As the upper back has greater flexibility and range of motion than other parts of the back, the risks of damaging this area are not as high.
Upper back pain can affect mobility and disrupt your quality of life. That’s why knowing how to treat it is imperative.

What Causes Upper Back Pain?

Upper back pain can be caused by sudden bursts of movement and poor posture. Other triggers of upper back pain are:

  • Using new muscle groups spontaneously
  • Exercising without stretching
  • Lack of movement when sitting in the same position

Depending on its source, the ailment may get worse with standing, sitting, bending, or walking.

Poor posture is also a common reason for upper back distress and is the main motive for neck and shoulder pain.

Preventing Upper Back Pain

Help to prevent upper back pain by staying active and participating in sports and physical activities that match your fitness level. Adopting small changes in your daily life will also limit upper back pain. For example, try sitting up for a few minutes before getting out of bed to give your back muscles a chance to warm up.

Most upper back pain can be avoided. Here are some more tips for maintaining a healthy back:

  • Practice good posture, whether you're sitting, standing, or moving. You can improve your upright posture with this simple exercise to strengthen your upper spine.
  • Exercise regularly. Workouts incorporating Pilates and Yoga help stabilise core muscles.
  • Bend your knees when lifting, be at a close distance to the item you are moving.
  • Avoid sitting for long periods of time, as this can cause tension in your neck and upper back. Try this simple exercise you can do at work to improve posture and relieve upper back pain.