Massage for Upper Back Pain

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Have you ever noticed tightness between your shoulder blades or a dull ache in your upper back after a long day hunched over your computer or repeatedly working at your desk? If you have, you are not alone. Chronic upper back pain is widespread. Research shows that up to 19% of people suffer from lifetime or chronic upper back pain.

Upper back pain may become even more prevalent in modern society as more people sit at a desk all day, stare at their digital devices, and spend less time doing physical activities.

Upper back pain can interfere with everyday activities. Treatment may reduce pain, restore mobility, and improve range of motion. There are several ways to treat upper back pain, including massage.

The article below provides a comprehensive guide on how massage can effectively alleviate upper back pain. It includes the types of massage that may be beneficial and how to find a qualified massage therapist.

Section 1: Understanding Upper Back Pain

Learning a little more about the anatomy of your upper back can help you understand the location of your pain.

Your upper back consists of various bones, ligaments, and muscles, including:

• Trapezius: The trapezius muscle is located along the spine and the beginning of the neck.
• Latissimus dorsi: The latissimus dorsi runs from the shoulder blades to the lower back. It provides stability for the back and is also an accessory muscle for breathing.
• Levator scapulae: The levator scapulae help stabilize the neck and are located in the lower neck region.
• Rhomboids: The rhomboids are located between the shoulder blades and play a role in proper posture.

Causes of Upper Back Pain

Upper back pain can occur due to various factors, including injuries and age-related conditions like arthritis. Several factors may contribute to upper back pain, including the following:

• Poor posture: Poor posture, such as hunching over the computer or slouching when sitting, can contribute to upper back pain.
• Prolonged sitting: Sitting for extended periods, especially when rounding your shoulders, may lead to muscle tension and upper back pain.
• Repetitive motions: Repeated activities, such as weightlifting or participating in certain sports, can lead to wear-and-tear injuries and upper back pain.
• Muscle strain or injury: Upper back pain can occur if you strain or injure the upper back muscles, including your trapezius, latissimus dorsi, or deltoids.
• Sleeping on your stomach: Sleeping on your stomach puts additional stress on the lower and upper back and may lead to pain.

Symptoms of Upper Back Pain

Symptoms of upper back pain may be sudden or may come on gradually. The typical symptoms associated with upper back pain include:

• Muscle tension and stiffness
• Sharp pain or aching
• Decreased range of motion in the shoulders and neck
• Headaches
• Neck pain

Section 2: The Benefits of Massage for Upper Back Pain

Therapeutic massage for upper back pain may have several benefits, including both physiological and psychological.

Physiological Benefits

Back massage for upper back pain may have the following physiological benefits:

• Muscle relaxation: Massage may reduce muscle tension, which promotes relaxation and improved flexibility. This occurs due to a few factors. For instance, when the muscle is massaged, heat is generated through the friction caused by rubbing the skin. The heat helps loosen the muscle, increasing flexibility and reducing tension.
• Improved blood circulation: Massage increases blood flow to the area, bringing nutrients and oxygen that promote healing and decrease pain. By increasing blood circulation, massage allows the body's natural healing process to occur.
• Pain relief: Massage may play a role in pain reduction. Although studies are limited to massage related explicitly to upper back pain, some research has found massage beneficial for pain reduction in general. For example, a study involving 200 patients led by Duke University found that undergoing weekly whole-body massage for 2 months significantly decreased pain for study participants. Massage may also stimulate the release of endorphins, which act as the body's natural painkillers.

Psychological Benefits

According to an article published in the professional Journal Manual Therapy, massage may help reduce upper back pain through a combination of physiological processes, including changes in blood flow, neurotransmitters, and hormones.

In addition to physiological benefits, massage for upper back pain can have psychological benefits such as the following:

• Stress reduction: Massage can also help with stress reduction. When stressed, we may tighten our muscles, leading to muscle tension and pain. Massage stimulates the parasympathetic system, which helps reduce heart rate, lower blood pressure, and promote relaxation.
• Improved sleep quality: Massage for upper back pain may have additional benefits, including improving sleep quality. By stimulating the parasympathetic nervous system, massage promotes sleep.
• Enhanced mood and energy: Massage may help increase serotonin and dopamine levels, improving mood, energy, and an overall sense of well-being.

Section 3: Effective Massage Techniques for Upper Back Pain

There are various massage techniques for upper back pain, including self- and professional.

Self-Massage Techniques

Self-massage techniques may ease upper back pain. Consider the tips below to perform an effective upper back massage.

• Target pressure points and tight muscles in the shoulder blades and upper back using a tennis ball. Place the tennis ball under the affected muscle in your upper back and roll over it firmly for about 30 seconds to 1 minute.
• Another option is to place the ball under the affected muscle, hold it still to create firm pressure on the tender area for about one minute, and then release it.
• You can also perform self-trigger point therapy using your fingers or thumbs to apply pressure to specific trigger points instead of a tennis ball.

Professional Massage Techniques

Professional massage techniques can be highly effective for treating upper back pain. A small study published in the journal NeuroReport involved 17 individuals with upper trapezius muscle tension. Each person participated in two sessions held 24 hours apart. The individuals received a moderate-pressure massage to the shoulders and neck in one session.

In the second session, the individuals sat quietly. Muscle tension was measured by surface electromyography. The study found that muscle tension was reduced significantly following massage but not following sitting.

Upper back massage techniques may include:

• Swedish massage: This form of massage uses kneading, percussion, and long strokes to help improve circulation and promote relaxation. It tends to be a more gentle type of massage than deep tissue massage.
• Deep tissue massage: Deep tissue massage uses more force to target the deep layers of the muscle and connective tissue. It is often helpful for chronically painful or tight muscles. Some individuals may feel mild physical discomfort during a deep tissue massage as the deeper layers of the muscle are manipulated.
• Trigger point therapy: This massage technique involves applying sustained pressure to specific muscle trigger points to reduce pain.
• Myofascial release: Myofascial release involves sustained gentle pressure and stretching, which helps release tension and tightness throughout the myofascial tissues and connective tissue surrounding the muscle.

Choosing a Qualified Massage Therapist

Several factors should be considered when choosing a qualified massage therapist. For example, look for a therapist who specializes in treating upper back pain.

Keep in mind that individual state requirements for massage therapists may vary. However, most states require a massage therapist to be licensed or certified. To find a qualified massage therapist, contact the American Massage Therapy Association to locate therapists in your area. In addition to education and experience treating upper back pain, ask about techniques offered and consider client reviews when selecting a massage therapist.

Section 4: Preventing Upper Back Pain

When it comes to upper back pain, prevention is always best. There are several things you can do that may help prevent upper back pain, including the following:

Proper Ergonomics

You may be able to reduce the risk of tight muscles in your upper back by:

• Improving your posture
• Performing upper back stretches daily
• Massaging your upper back muscles as needed
• Taking regular breaks from sitting at a desk all-day
• Having your desk set with proper chair height to allow for good postural support
• Using ergonomic tools such as keyboard trays and wrist rests.

Exercising and Stretching

Performing specific exercises and stretching can also help improve flexibility and strength in your upper back and core. Posture exercises may help improve alignment, and stretching exercises may reduce tension and improve range of motion. Yoga and Pilates exercises that target the upper back and shoulders may also be beneficial for preventing upper back pain.

Consider some exercises below to strengthen and stretch your upper back and core muscles.

• Overhead arm reach
• Wall stretches
• Cat-cow pose
• Shoulder rolls
• Bent row
• Reverse fly
• Plank

Lifestyle Habits

Maintaining healthy lifestyle practices may help reduce your risk of upper back pain and contribute to good pain management and overall well-being. Healthy lifestyle habits that may reduce the risk of upper back pain include:

• Maintaining a healthy weight
• Eating a healthy diet, including plenty of protein
• Staying well hydrated
• Getting enough quality sleep
• Managing stress through relaxation techniques such as meditation and deep breathing

Conclusion

Upper back pain is common and can occur due to injury and age-related conditions. Factors such as poor posture and sleeping on your stomach contribute to upper back pain. Massage may be an effective way to treat upper back pain. Massage is a non-pharmaceutical way to relieve upper back pain without the unwanted side effects of medication.

In addition to self-massage techniques, professional massage, such as myofascial release, Swedish massage, and trigger point therapy, can help reduce stress, muscle tension, and pain and promote relaxation.

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