Why Your Upper Back Aches & What You Can Do About It

Do you feel pain in your middle or upper back? You’re not alone - around 30% of adults experience thoracic pain each year. The thoracic area is between the base of your neck and the top of your lower back. It can be the source of nagging discomfort, especially between the shoulder blades. But what causes this pain, and how can you find relief?

What causes thoracic pain?
The thoracic spine has twelve vertebrae, each connected to ribs, with intervertebral discs in between. Facet joints hold the bones together, while ligaments and muscles support movement. Nerves exit at each level to communicate with the body. Problems in any of these structures can cause pain and dysfunction.
Some common causes include:

• Poor posture: Head-forward, downward-looking posture from using electronic devices can cause mid-back pain. Long periods of sitting and inactivity also reduce thoracic mobility. Slouching, a poorly designed workspace, and improper lifting techniques can further contribute to thoracic pain.
• Whiplash: Though often associated with car accidents, whiplash can occur from any sudden motion that jerks the head forward and back, potentially causing both neck and thoracic pain.
• Joint dysfunction: The thoracic spine consists of many vertebrae and joints. Dysfunction in these can restrict movement and cause discomfort.
• Osteoarthritis: As we age, our spinal joints can “wear down.” Osteoarthritis may affect the thoracic spine, especially in older adults, and can cause stiffness and aching.

Reducing your risk of thoracic pain

• Good posture: Keep your shoulders back and avoid slumping. When you sit at your desk, rest your feet flat on the ground to ensure your ankles, knees, hips, and elbows are at 90 degrees. Opt for chairs that support the natural curve of your spine.
• Take breaks: Limit the time you spend being inactive. If you sit for long periods, schedule breaks to stand up, stretch and move regularly.
• Eat well and stay active: A nutritious, balanced diet combined with regular physical activity not only reduces the risk of mid-back pain but also helps maintain a healthy weight, providing added protection for your spine.
• Ergonomic adjustments: Adjusting your workspace setup can promote good posture and ease thoracic pain.
• Strengthen upper back muscles: The muscles in the middle of your upper back, which help support your spine, can weaken over time. Targeted exercises can improve their strength and help relieve discomfort.
• Chiropractic adjustments: adjustments for joint dysfunction may improve motion and reduce pain.
  

Thoracic pain can range from annoying to disabling, but the correct diagnosis and treatment can make all the difference.