Experts reveal why you have upper back pain (and what you can do about it)

The euphemism “pain in the back (or neck)” is used to describe a challenging situation or person. However, literal pain in the upper back (and around the neck) is also a challenge — one experts say can affect mobility and quality of life.

“The upper back, or thoracic spine and lower neck, functions as the base of the pivot points for the head, is responsible for providing support to the upper body, protecting vital organs, and allowing for flexibility in movements like bending, twisting, and turning,” said Dr. Rahul Shah, MD, a board-certified orthopedic spine surgeon. “Pain or discomfort in this area can restrict these movements and lead to discomfort, making daily activities and even sleep difficult.”

Upper back pain can occur in a variety of places. You may experience right upper back pain. The affected area may expand over time. For example, you may start out experiencing upper left back pain. Later, you may experience upper back pain between the shoulder blades. Sometimes, these issues can be solved with at-home remedies. Experts explained the causes of and treatments for upper back pain.

A pair of experts mentioned poor posture as one of the biggest culprits of upper back pain.

“Prolonged slouching or sitting in an incorrect posture can strain and fatigue the muscles and joints in the upper back,” Shah said.

A physical therapist notes that our lifestyle and work environments don’t help matters.

“We are living in a digital world where we are constantly texting on our phones, answering the phones, or typing on the computer,” John Gallucci Jr., MS, ATC, PT, DPT, CEO of JAG-ONE Physical Therapy, said. “If an office is not set up ergonomically, that person will fall into a habit of having bad posture. This creates tight muscles on the front side of the body and weak muscles in the back as the poor posture, or slouching, ultimately stretches out those muscles too much.”

Slouching is one reason your upper back may bother you, but several others exist. Shah said other upper back pain causes include:

Upper back pain can range from pesky to life-altering. In either event, help is available. Shah and Gallucci shared at-home and medical treatments to help with upper back pain.

Whether you’re experiencing upper left or upper right back pain (or both), you may benefit from simple solutions that don’t require leaving your home.

Though you may think the pain in the upper back is a pesky tweak — perhaps due to arm day gone wrong — some situations require prompt medical attention.

Shah said a person should consult a doctor if the pain is:

Dr. Shah said a doctor might recommend physical therapy or medications, such as pain relievers or muscle relaxants, if the issue is persistent or worsens.

You should always feel comfortable discussing issues with your provider, including upper back pain. If you’re unsure if you tweaked your shoulder or have a more severe problem, your best bet is to call your doctor.