Don't underestimate the condition of upper back pain. Even though it is not a common disorder, it can be debilitating when it strikes you. You can feel the pain anywhere between the middle of the back to the base of the neck. The painful condition is the result of weak muscle, muscle tear, spasm, sprains, ligament tear, and joint problems. It can get worse if you try to bend, cough, sneeze, sit with bad posture, and turn on the bed.



A poor posture can also cause upper back pain. It imposes pressure on the weight-supporting S curve of your back. This causes your back contour to become unnatural. As a result, your back becomes weak.

Rounded shoulders tend to make you slouch. As you slouch, you put more pressures on the natural forward curve of the neck. This is how you get neck pain and upper back pain. You find it easier to slouch when you sit. This happen usually when you get tired, sitting in front of the computer for too long.

If you have rounded shoulders, then you need to correct the posture of the upper back. Stretching the chest muscles and strengthening your upper back muscles can help to solve this problem.

In the slouching position, it contracts your diaphragm. It makes you breathe shallowly. This causes your muscles not getting enough supply of oxygen. Consequently, your upper back muscles become tense which lead to backache.

By maintaining a good posture, you can eliminate upper back pain. A good posture allows you to keep the natural S contour of your back. Just by keeping your chest out, stomach in, and buttocks tucked under, you can achieve a proper posture.

With a body upright, you can breathe better and receive an adequate supply of oxygen. Sufficient quantity of oxygen helps your muscle to relax. It also keeps the back muscles free from unnecessary pressure.

You can perform certain exercises to help you correct your posture. In addition, strengthening exercises can benefit your upper back. Always remember to warm up before exercise. Stretch your upper back beforehand so that your muscles feel relaxed during the workouts. If you are unsure about the right type of exercises, consult the physical therapists who can recommend specific sets to restore your posture. They can also instruct and guide you to make sure that you perform these exercises correctly. Doing exercises wrongly can further aggravate the condition of your upper back.

Although this kind of condition does not warrant doctor's visit, you still need to see your doctor if the pain

- disrupts your sleep,

- persists for too long,

- develops after an injury such as a fall or a car accident, and

- originates from other symptoms of sickness.

You can prevent upper back pain from taking place with a good posture. Learn some other simple postural and ergonomic ways to keep your body upright. If you need to make changes in your lifestyle or daily routines to correct your bodily position, then do it. These preventive strategies not only help you to stay away from upper back pain but also strengthen your spinal column.