Upper Back Pain, Suffered by 1 in 4 of Our Clients

Triggers, symptoms, and how to prevent and treat Upper Back Pain

Upper back pain in medical terms, it is a condition of pain in the right and left shoulder blade area. Upper back pain is also known as thoracic spine pain. Based on PH Remedial Massage Indonesia 2024 data, as many as 1 in 4 of our clients experience this upper back pain. According to a 2014 study, upper back pain affects approximately 1 in 5 women and 1 in 10 men. If injury to the shoulder blade area is left untreated, it can worsen and become obstructed range of motion in the sufferer. Besides that, upper back pain can also spread to the middle back, neck, shoulders, upper arms, causing headaches. Well, to understand upper back pain For further information, see the following article!

A.  Trigger Upper Back Pain

There are many things that can trigger upper back pain, like making a sudden movement that makes muscles that are not ready feel shocked. Apart from that, there are several other things that can trigger it upper back pain, that is:

1.  Poor Posture when Sitting and Sleeping

Poor posture in daily activities can trigger upper back muscle tension, such as sitting in an uncomfortable chair, sitting at a desk all day, leaning forward or backward in front of a laptop for a long time, looking down for too long while playing gadget, driving all day, and the habit of crossing your legs when sitting. This position makes the spine and body misaligned, thereby pressing on the nerves in the back and making the back muscles stiff. As a result, the risk of experiencing upper back pain is even greater.

Apart from that, poor sleeping positions and uncomfortable pillows and beds can also cause upper back pain. This is because pillows and beds are not able to support the spine properly.

2.  Lack of Exercise

Muscles need to be trained to maintain elasticity and get them used to quite heavy activities. For this reason, lack of exercise can make muscles weak and unable to support the body properly. Muscles also become injured more easily.

3.  Overuse

Apart from lack of exercise, excessive use of muscles, such as throwing movements during sports, swimming, or lifting weights too often, can trigger tension in the upper back muscles. Where the upper back muscles function to stabilize the shoulders.

4.  Injury

Injuries can occur due to accidents, improper vigorous exercise, and neglected upper back pain. When the upper back begins to hurt and does not receive treatment, it can cause tears which make the pain worse. Apart from that, injuries to the shoulder muscles can also spread pain to the upper back.

5.  Tendinitis

Tendinitis is inflammation of the tendons, namely the connective tissue that connects muscles to bones. Tendinitis in the upper back is more common in people who rarely exercise and are overweight. This upper back pain can also occur on one side or both sides.

6.  Carrying a Heavy Bag

Carrying heavy bags too often, whether backpacks or shoulder bags, can affect the shape of the spine, resulting in upper back pain. The wrong position when lifting heavy objects can cause tension in the upper back.

7.  Wearing Shoes That Don't Fit Properly

Whether it's high heels or any type of shoe, if it doesn't suit your feet it will make activities such as walking less comfortable. As a result, the gait and ability of the legs to support the body will change and can cause upper back pain because the shoulders try to balance the body's movements.

8.  Age

Upper back pain can also be triggered by aging or a decrease in muscle mass starting at age 30.

9.  Stress

Stress can make the muscles in the body tense, especially in the neck and shoulders. Often, muscle tension due to stress spreads to cause pain in the shoulder blades. Apart from that, stress can also cause headaches if tense muscles are left for too long.

10.  Smoking

Smoking can make back pain last longer due to disrupted blood flow to the spine. Moreover, smoking causes coughing which can worsen pain in the upper back.

B.  Symptom Upper Back Pain

1. Muscle spasms;
2. Muscle cramps;
3. Swelling appears in the upper back area;
4. Difficulty moving the upper body starting from getting out of bed, raising the arms, which can make it difficult to move the head; And
5. It can often cause pain when breathing.

C.  Tips for Prevention and Overcoming Upper Back Pain

1. Exercise regularly when you have free time so that your upper back muscles are trained when used to carry heavy items. If you don't have time to exercise, you can do stretching if you have to work while sitting in front of a laptop all day. Stretching can increase flexibility and range of motion of joints thereby returning muscles to their original size and position. Stretching is also able to increase blood circulation to muscles and carry nutrients and oxygen needed to repair and strengthen muscles. This can help prevent injury, improve posture, and improve athletic performance.
2. Avoid carrying items that are too heavy and beyond your body's capabilities. It's better to ask someone else to help carry your belongings or carry them in stages. You can also reduce your luggage by only bringing things that are really important. Don't force yourself to carry your belongings in just one bag if it feels too heavy. It's better to bring a tote bag when your backpack is full. In addition, try not to carry more than 20% of your body weight. So, if your body weight is 50 kg, then the maximum weight you can bear is 10 kg.
3. Pay attention to your body position when sitting and sleeping. Use a soft backrest pillow when sitting. Likewise, when you lie down, make sure your mattress is soft enough and the pillow height is appropriate.
4. Cool the painful part of your back with ice for 20 minutes to reduce pain and inflammation.
5. Immediately check yourself if your upper back starts to feel pain at PH Remedial Massage Indonesia! Get Remedial Massage and consultation so that your muscles can return to their normal position and shape. Schedule your visit to PH Remedial Massage Indonesia by contacting our WhatsApp: 08111338137 now!

By: Rastianta Rinandani dan Glen Stevano Tanihatu

Source :

• Instagram PH Remedial Massage @phrmindonesia https://www.instagram.com/p/ChlYIRohcOv/?igsh=MThhcnZvYWFvMTN3MA%3D%3D
• https://www.medicalnewstoday.com/articles/upper-back-and-neck-pain
• https://www.medicalnewstoday.com/articles/upper-back-pain-between-shoulder-blades
• https://www.healthline.com/health/upper-left-back-pain
• https://www.alodokter.com/kenali-sakit-punggung-atas-agar-anda-dapat-menghindarinya