Upper back pain between your shoulder blades is common. Many people experience it. It can be frustrating and uncomfortable. Moreover, upper back pain can also result from spine issues like scoliosis or osteoarthritis, which might require medical care. Thankfully, there are many ways to find relief.
Treatments often include stretching exercises and pain relievers for mild upper back pain. In some cases, pain between the shoulder blades can be prevented altogether. In the following blog, we’ll cover easy steps to help you feel better.
Causes of Upper Back Pain
Below are some common causes of upper back pain:
- Poor Posture
- Muscle Strain
- Overuse Injuries
- Spinal Issues (like scoliosis or herniated discs)
- Stress and Tension
- Osteoarthritis
- Injuries from Accidents or Falls
Stretches to Help Upper Back Muscles
Here are some easy stretches to relieve upper back pain, incorporating key terms:
1. Shoulder Blade Squeeze Stretch
This stretch helps relieve tension around the cervical spine and improves posture during daily activities.
- Sit or stand up straight.
- Squeeze your shoulder blades together.
- Hold for 5 seconds, then release.
- Repeat 10 times.
2. Cat-Cow Pose Stretch
This movement helps to ease spinal stenosis and can reduce severe pain in the upper and middle back.
- Start on your hands and knees.
- Raise your back towards the ceiling (Cat position).
- Then, dip your back down toward the floor (Cow position).
- Repeat 10 times.
3. Foam Roller Back Stretching for Upper Back
Foam rolling massages the muscles and reduces neck pain and chest pain. It can prevent spinal nerve irritation.
- Lie down with a foam roller under your upper back.
- Cross your arms over your chest.
- Slowly roll up and down, focusing on tight spots.
4. Thread the Needle Stretch Exercise
This stretch targets the upper and middle back, helping relieve tightness and preventing pain during daily activities.
- Start on your hands and knees.
- Place your right arm underneath your left arm and extend it towards the left.
- Let your right shoulder and ear rest on the floor.
- Hold for 20-30 seconds, then switch sides.
5. Child’s Pose
This gentle stretch releases tension in the cervical spine and upper back, and it’s a great way to relieve neck and middle back pain after a long day.
- Start on your hands and knees.
- Rest on your heels and extend your arms forward onto the floor.
- Relax and hold the position for 30 seconds.
Improve Your Posture for Long-Term Relief
Maintaining good posture is key to preventing and relieving back pain. Here are some tips to help you improve your posture and keep your back healthy:
- Sit Up Straight
When sitting, keep your back straight and shoulders relaxed. Please make sure your feet are resting flat on the floor. Use a chair that offers good support for your lower back. This helps to avoid issues related to spine conditions and promotes better bone density.
- Take Frequent Breaks
If your daily routine involves sitting for long periods, take regular breaks. Getting up, stretching, and walking around every hour is important to avoid muscle stiffness and enhance blood flow. These breaks are vital for preventing chronic conditions that can develop over time.
- Adjust Your Workstation
Make sure your workstation is ergonomically designed. Position your computer screen at eye level, and keep your keyboard and mouse within easy reach. This setup reduces strain on your neck and shoulders, minimizing the risk of connective tissue problems and other spine conditions.
- Sleep Position Matters
Your sleep position can significantly affect your back health. Sleeping on your back or side with a supportive pillow is best for your spine. Avoid sleeping on your stomach, as it can cause chronic nerve pain and strain your neck and back. A proper sleep posture also supports muscle strength and helps prevent loss of bladder control related to back issues.
- Incorporate Regular Exercise and a Healthy Diet
Regular exercise and a healthy diet are essential for maintaining good posture and overall spine health. Exercise strengthens the muscles supporting your spine, while a balanced diet enhances bone density and connective tissue health. Together, they help prevent and manage back pain and support long-term well-being.
Other Ways to Relieve Upper Back Pain
If you’re dealing with sharp pain or other pain symptoms in your upper back, there are several methods beyond stretches and exercises that can help.
1. Heat Therapy
Applying heat is a great way to soothe weak muscles and relax muscle spasms. A heating pad or warm towel on the painful area can provide relief by loosening tight soft tissues and reducing chronic back pain.
2. Massage Therapy
Manual therapies like massage can target deep muscle tension, especially from muscle overuse. A professional massage therapy improves blood flow and helps reduce sharp pain and the chance of injury by relaxing strained muscles.
3. Over-the-Counter Pain Relief
For quick and temporary relief, consider using over-the-counter pain medications like ibuprofen. These can help manage pain symptoms effectively. Just be sure to follow the recommended dosage to avoid any issues.
4. Cold Therapy
Using an ice pack can help reduce inflammation and numb the area, providing relief from sharp pain and swelling in the soft tissues. Alternate between a heating pad and an ice pack for balanced relief.
5. Stay Active
Engaging in regular physical activity is key to keeping your back muscles strong and flexible. Activities like walking, swimming, or yoga are excellent low-impact exercises. They help maintain proper posture and reduce the risk of chronic back pain.
When to See a Doctor?
Sometimes, self-care isn’t enough. If your pain persists or worsens, it’s important to see a doctor. Here are signs that you should seek medical advice:
- Severe Pain: If your pain is intense or sharp,.
- Numbness or Tingling: If you feel numbness or tingling in your arms or legs.
- Difficulty Moving: If you have trouble moving your arms, neck, or back.
- Unexplained Weight Loss: If you’ve lost weight without trying and have back pain.
- Pain Doesn’t Improve: If the pain doesn’t improve with rest or treatment.
How can you prevent Upper chronic pain conditions?
Preventing pain is easier than treating it. Here’s how you can keep your upper back healthy:
- Maintain a Healthy Weight: Excess weight puts strain on your back.
- Exercise Regularly: Strengthen your core and back muscles.
- Practice Good Posture: Be mindful of how you sit and stand.
- Manage Stress: Practice relaxation techniques like deep breathing or meditation.
- Stay Hydrated: Drink plenty of water to keep your muscles and joints healthy.
The Bottom Line
Upper back pain between your shoulder blades can be bothersome. But with simple stretches, exercises, and good posture, you can find relief. Remember, it’s important to stay active and take care of your back daily.
If you’re looking for more ways to keep your back healthy, visit Alphaone Physio in Calgary. We offer expert advice and resources to help you stay pain-free. Don’t wait—take the first step to a healthier back today!
