5 Upper Back Pain Causes You Can Fix at Home


5 Upper Back Pain causes you can fix at home

Back pain, the term is quite common right? If you are a regular office worker and spend most of your  time sitting on a chair behind a desk, then I think its all self-explanatory.


Upper Back pain is one of the most common problems that people face in their lives. According to the research, 80 percent of Americans experience various kinds of back pain which includes severe upper back pain.

When it comes to back pain, the most common back pain is lower back pain rather than upper back pain. Well, there’s a pretty good reason behind this. According to the Orthopedic Spine Surgeon, Jeffrey A. Goldstein, MD, New York University’s Langone Spine Center, “The rib cage offers a lot of support and stabilizes the spine in the upper back, whereas you don’t have such support in the lower back portion of your body.”


Now, you know why there is so much pressure on your lower back. However, we can’t neglect Upper back pain. There are several causes of Upper back pain and I will be giving some tips that will ease your upper back pain.

Without further ado, let’s begin with these 5 simple tips.


5 causes & tips that will comfort your pain in the upper back

  • The way you use your Desk

No matter where you work, it’s certain that you will use a desk or a chair to rest your bones. The way you use your desk is one of the causes of upper back pain. If you go for the stats then National Institute of Neurological Disorders and Stroke has stated upper back pain as the most common causes of job related disability.

So, if you have pain in your upper back, then chill out, you are not the only one. If you look at its causes, then bad posture is the major cause of such kind of pain. Overloading the back with more weight than it can actually handle is also another cause of upper back pain. Dr. Goldstein explains, “You should not build strength only in your lower back rather distribute the weight in your upper back and shoulders, too. If the muscles in your upper back are weak, then you won’t be able to support your shoulders, head and your neck. And that’s the reason why people slouch while sitting.


It’s easy, you should maintain the proper posture. If you are a geek and spent most of your time on a computer, adjust your screen with your eye level. Doing so, you don’t have to bend forward to see the computer screen. If you don’t fall in this category and require more physical work or bending, try to avoid bending only at the hip. It will force your back to bear the majority of weight and cause  you to suffer from upper back pain. Instead, bend at the knees and use your powerful legs to lift the weight, says Miho Tanaka, MD, Assistant professor at The Johns Hopkins Hospital, and Director at Women’s Sports Medicine Program.

  • Careful Workout

If you are a gymholic and spent major times building good biceps and abs, then it won’t ease your upper back pain. While working out, you should focus every part of your body. Dr. Tanaka clarifies, “There are plenty of muscles that we don’t see – it is the muscles that maintain our posture in our neck, back and extremities. While lifting heavy weights or working out, those muscle might miss your attention and leads to imbalance. On the other hand, it forces the stronger ones to compensate for the weaker ones and leads to upper back pain.



The fix is pretty easy, you just need to work out and you are good to go. However, include these  Pilates exercises into your routine and get rid of upper back pain. These exercises are well designed  to give your muscles a good hand from head to toe. Besides, start your exercise with basic muscles stretching, it will make your muscle flexible.

  • Go for backpack 

Bags with branded logos are pretty cool to carry. No doubt, it will add good value to your overall personality. But what about the pain in the upper back? Yes, you are right, carrying one sided heavy bags is one of the common causes of upper back pain.

According to Dr. Goldstein, “One sided bags put stress on the upper back, shoulders and can give you neck pain.


The fix is pretty simple; just use simple double strap bagpack. It may not be stylish but it will distribute the weight in both the shoulders. If you can’t leave the branded bags or purses, then make sure you keep less weight; below 20 percent of your body weight. Likewise, you can switch the shoulders time to time, so that it will maintain some balance between your muscles.



  • Smoking Habit

Are you suffering from back pain? Do you smoke on a regular basis? If yes, then it’s time to quit. People just don’t state, Smoking is injurious to health, it is actually bad for health. The regular smoking habit leads to decrement in oxygen in our blood, muscles, joints and affect the overall body.

Dr. Tanaka further explains, “Your body is less likely to heal from diseases and more likely to gain more health problems if you’re habituated to smoking. Simple health issues can take bigger shape for smokers.”


Make some commitment and quit your smoking habits. Not only will it save money, but it will also improve your health.

  • Stress Level

Have you ever noticed your  heart rate  or some movement in your muscle when you are stressed? If you haven’t then try to witness it next time.


Stress is pretty dangerous to human beings as it provokes all the body parts to make function in appropriate manner. From the rise in heart beat to rise in body pressure,the effects of stress could be even worse. Likewise, stress level is another significant cause of upper back pain.

Whenever you are stressed, your body thinks that you are in danger and it is some threat which in turn triggers the pain in the upper back as a protective mechanism, says Zachary Rethorn, Orthopedic Physical Therapist at University of Tennessee.


Try to chill out. If you are having a hard time, take a break and calm yourself. Be aware of anxiety and natural remedies to cure stress level.

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