Upper Back Pain
Pain in the upper back region between the shoulders and mid-back.
Causes
Some common possible causes include:
- Muscle tension or strain
- Poor posture
- Thoracic disc problem
- Facet joint irritation
- Rib dysfunction
Symptoms
- Aching between shoulder blades
- Stiffness
- Pain with deep breathing
- Pain with twisting
What Can You Try at Home?
- Posture correction
- Regular movement breaks
- Thoracic stretches
- Ergonomic workstation setup
- Heat therapy
🚨 Red Flags
- ⚠️ Progressive weakness
- ⚠️ Numbness spreading around the torso
- ⚠️ Loss of bladder or bowel control
- ⚠️ Pain with fever
Treatment Approaches
Treatment depends on the cause, severity, examination findings and individual patient needs.
Frequently Asked Questions
Can upper back pain come from the neck?
Yes, cervical problems can cause pain felt between the shoulder blades. A thorough assessment distinguishes the source.
🏋️ Exercises & Rehabilitation
Recommended Exercises
Evidence-based exercises commonly prescribed for upper back pain pain. Always perform within your pain-free range.
Scapular Squeeze
beginnerActivates the rhomboids and middle trapezius to improve posture and reduce cervical strain.
Important: These exercises are for educational purposes and are commonly recommended for upper back pain pain. They are not a substitute for personalized medical advice. Consult Dr. Shahnawaz F Shah or your healthcare provider before starting any exercise program, especially if you have acute pain, red flag symptoms, or recent surgery.
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Ready to Take the Next Step?
Dr Shahnawaz F Shah
Interventional Spine & Pain Physician
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