Almost everyone will experience some sort of back pain in their lives. In fact, nearly 65 million Americans have chronic or persistent backaches. While finding the best stretches for upper back pain can help alleviate some discomfort, understanding why you’re in pain will certainly be more beneficial in keeping it away.
Common Causes of Upper Back Pain
The first step to eliminating back pain is understanding what’s causing your discomfort. A person can experience several types of aches, including:
· Muscles
· Nerves
· Bones
· Soft tissues
Knowing the underlying cause can help you develop a guaranteed solution to help you feel better. Below are some of the most common reasons a person may experience upper back pain:
Text Neck
“Text neck” is a term used to describe neck pain and reduced mobility from leaning forward for prolonged periods. It gets the name due to the forward head posture people are in when they’re texting on a mobile phone. Text neck can not only cause pain in the upper back, neck, and shoulders, but it can also lead to headaches and cause those muscles to become deconditioned and imbalanced. This makes it difficult to maintain good posture.
Poor Posture
Poor posture is another reason people experience upper back pain. Keeping your head and shoulders hunched forward places more pressure on your spine, muscles, ligaments, and other soft tissues. You may also experience imbalance if you tend to lean to one side more than the other.
Trauma
Trauma from an accident or collision can injure the spinal discs, muscles, nerves, and other soft tissues. This can lead to pain and limited mobility. Some common instances where you could experience this type of back pain include:
· Car accident
· Trip and fall
· Sports injury
· Whiplash
Overuse
If you spend all day putting your upper back through a lot of work, those muscles will become strained and start to hurt. Overuse could also lead to sprained ligaments and upper back inflammation. You are more susceptible to pain and injury if you don’t use the proper form to do those activities.
Using Improper Lifting Techniques
Lifting the right way can prevent injuries that leave you suffering from pain. To lift a heavy object properly, you must keep your spine aligned to avoid putting extra pressure on your upper back. You should never hold a heavy object above your head or attempt to lift something by yourself.
Best Ways to Ease Upper Back Pain
Once you figure out the reason why your back is hurting, it makes finding a solution much easier! Fortunately, most cases of back pain don’t even require surgery. Here are a few of the best self-care activities and lifestyle changes to make if you want to reduce your upper back pain:
Rest for a Short Period
If certain activities or movements cause your pain to worsen, try resting for a short period. Taking a quick break is better than trying to push through the discomfort and risking an injury. It’s also important to remember not to rest for too long. Otherwise, those muscles can weaken and lead to more pain. Modify activities if needed.
Stay Active
Though it can be tempting to go on bed rest while your back is hurting, it’s essential for your health to remain as active as possible. Gentle activities, like walking and stretching, are great for keeping your back strong and flexible. Being active can also help you lose or maintain weight when combined with a healthy diet, which can also ease back pain.
Here are some good upper back stretches you can try:
· Head tilts
· Neck rolls
· Shoulder rolls
· Overhead arm reach
· Thoracic extension
Use Ice or Heat Therapy
Ice and heat therapy is beneficial in eliminating pain, but you must know which one to use based on how you’re feeling. Ice reduces pain and swelling, making it more practical for individuals with inflammation. Heat therapy improves mobility and eases stiffness. When applying ice or heat, limit the time to 20 minutes at a time.
Get a Massage
Massages are excellent for easing muscle tightness and helping you relax. There are also several techniques to choose from based on your pain levels and what you hope to achieve. Two of the most popular types are Swedish and deep tissue massages. Several self-massaging tools, like foam rollers or balls, are also available to use at home when needed.
Pain Medication
Pain medication is great for temporarily alleviating back pain when it’s impacting your daily routine. Over-the-counter medications like Advil, ibuprofen, and acetaminophen, can reduce inflammation and relieve pain. If you need something stronger, you can also ask your doctor for a prescription.
Need Help Discovering the Best Stretches for Upper Back Pain?
Back pain doesn’t have to prevent you from getting through your day-to-day routine. By understanding the cause of your discomfort, you can discover the best ways to heal your back and even prevent the pain from returning.