Dr. Stefano Sinicropi, M.D.

Lower back pain often gets all the headlines, but upper back pain is a problem that affects millions of Americans every day. Whether it’s in the form of a shifted cervical disc, a pinched nerve or muscle stiffness, upper back pain can be difficult to diagnosis and treat. Below, we share some tips for help manage and treat your upper back pain.

Posture Awareness and Adjustment

A number of people who are dealing with sore cervical spine muscles are battling this condition because they have poor posture throughout the day. Whether you’re leaning forward at your work desk or slumping in the couch to watch television, your posture takes a beating every day. If your head is the main culprit, it’s your neck and upper back muscles that will bear the brunt of this stress. Work on good posture techniques to avoid straining your upper back muscles throughout the day.

Exercise and Strength Training

Another thing you should do to improve your upper back health is exercise. The type of exercise you can handle depends on what condition you are dealing with and what areas of the upper back you should target, so talk to your doctor about a physical therapy or exercise routine that strengthens your upper back. Strengthening these muscles groups can help to calm inflammation that may be contributing to back pain.

Don’t Ignore Your Lumbar Spine

A lot of times, pain in the upper back is a symptom of a larger problem somewhere else in the body, and oftentimes this problem is housed in your lumbar spine or hips. When exercising, don’t ignore your lumbar spine and core. These muscle groups are essential for supporting your spine and keeping everything functioning properly. Keeping these areas strengthened and in alignment makes sure all levels of your spine operate correctly.

Stretching is Key

If you can’t find time to get your exercise in each day, take some time to stretch your spine muscles. Stretching helps to facilitate healthy blood flow to structures in your spine, which again helps to calm inflammation and foster tissue growth. A simple google search for “upper back stretches” will return dozens of pages on the subject, and we’re confident you will find some stretching techniques that will help you keep your spine pain at bay.

Improve Your Diet

Finally, take a close look at your diet and see if you could find ways to improve it. Are you getting enough dairy and Vitamin D? Both of these groups can improve spinal bone density and reduce your risk of spinal injury. On the flip side, try to avoid junk foods and sugar, as the can inhibit healthy blood flow and lead to excess weight, which in turn puts more stress on your spine.

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