Upper Back Pain When Sitting

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Upper back pain is discomfort located anywhere between the base of the neck and the bottom of the ribs. It can occur for various reasons, including an injury, orthopedic condition, arthritis, and poor posture. Upper back pain can be mild to severe. Typically, mild to moderate upper back pain can be treated at home. However, more severe upper back pain may need medical treatment.

Upper back pain is relatively common. For instance, a systematic review and meta-analysis published in Environmental Health Insights found that 27.1% of people experience upper back pain at some point.

Upper back pain may be especially common among office workers and sedentary people. Research published in The International Association for the Study of Pain indicated that more than one in four working adults report back pain.

Upper back pain when sitting is a common issue that can be effectively managed by understanding the causes and implementing preventative measures. The guide below provides information on preventing upper back pain when sitting, including tips on posture, ergonomic considerations, and strengthening and stretching your upper back.

Understanding Upper Back Pain

To understand upper back pain better, it is helpful to learn a little bit about the anatomy of the upper back.

Anatomy of the upper back

The upper back, also known as the thoracic spine, consists of 12 vertebrae and contains superficial, intermediate, and intrinsic back muscles.

Muscles of the upper back include:

• Latissimus dorsi: This is the largest muscle in your upper back. It starts at the shoulder blades and travels down to the spine in your lower back.
• Levator scapula: These smaller muscles begin at the sides of your neck and extend down to your shoulder blades.
• Trapezius: This muscle begins at the neck and extends across your shoulders and down to your lower back.
• Rhomboids: This muscle connects your shoulder blades to your spine.

Common symptoms of upper back pain

Upper back pain can affect any of the upper back muscles, ligaments, bones, or tissues. The pain may vary in severity and be described as achy, sharp, or gnawing.

Common symptoms of upper back pain include:

• Stiffness in the neck or trapezius area
• Pain between the shoulder blades
• Tenderness in the upper back
• Reduced range of motion
• Tightness in any of the muscles of the upper back

Causes of upper back pain

Upper back pain has several causes. According to the Cleveland Clinic, some of the more common causes include:

• Strains: Upper back muscle strains and sprains can occur if you injure the upper back muscles, ligaments, or tendons. For instance, if you lift something too heavy or lift improperly, it may pull on one or more of the upper back muscles.
• Arthritis: Arthritis can cause pain in the facet joints and vertebrae in the back, leading to pain and stiffness.
• Disc problems: The discs in your thoracic spine may move out of their position and press on nerves in the upper back.
• Poor posture: Slouching forward, rounding the shoulders, and hunching can cause misalignment and increase strain on your muscles, leading to pain.

The Impact of Sitting on Upper Back Pain

If you work at a desk all day, you may ask yourself why you have pain in your upper back when you sit. Upper back pain may occur due to a combination of factors. Prolonged sitting can increase the stress on your neck, shoulders, spinal discs, and upper back muscles.

Typically, when we sit, we may not have a good posture. When you sit for too long, especially if your posture is poor, your chest muscles shorten, pulling on the muscles in the upper back. This can also lead to spinal misalignment, which stresses the upper spine and upper back muscles.

Poor Posture and Upper Back Pain

Poor posture may include slumping in an office chair, slouching in bed while working on a laptop, or rounding your shoulders forward while sitting. All of these examples may contribute to upper back pain.

Poor posture places an uneven load on the thoracic spine. This load stresses the facet joints, vertebrae, and discs in the upper back, which may cause pain. The additional strain from poor posture can also worsen underlying conditions such as arthritis.

Weak Muscles May Exacerbate Upper Back Pain

If the muscles in your upper back, including your neck and shoulders, are weak, they are likely more susceptible to injury and strain from poor posture. Having weak upper back muscles can increase your risk of upper back pain. However, the good news is that strengthening the upper back muscles may reduce your risk.

Preventing Upper Back Pain While Sitting

Depending on your job, you may spend several hours per day sitting at a desk, which increases your risk of upper back pain. However, there are several things you can do to prevent upper back pain while sitting.

Ergonomic Considerations

Setting up your workstation correctly may decrease the risk of poor posture. According to UCLA Health, the following ergonomic tips are helpful:

• Sit as close as possible to your desk so your upper arms are parallel to your spine.
• When you rest your hands on your computer keyboard, the placement of your keyboard and mouse should allow your elbows to be close to a 90° angle.
• Adjust your armrest so that it slightly lifts your arms at the shoulders. Correctly set armrests help relieve some strain on your shoulders and neck.
• Consider using a lumbar support cushion to keep your back in proper alignment. Your desk height should allow you to keep your head neutral. When you look straight ahead, your gaze should be aimed at the center of the computer screen.

Posture Tips

It's essential to keep some posture tips in mind when sitting, such as the following:

• Maintain a neutral spine
• Avoid hunching or slouching
• Keep your shoulders back
• Take regular breaks to stand, stretch, and move around
• If possible, incorporate a standing desk into your office space

Managing Upper Back Pain

If you have upper back pain when sitting or in general, several things, including home remedies and professional treatment, can reduce symptoms.

Home Remedies

• Over-the-counter pain relievers: Over-the-counter pain relievers, such as ibuprofen, can reduce inflammation and decrease pain. As with all medication, it's essential to talk to your healthcare provider before taking pain relievers.
• Heat or cold therapy: Heat and cold therapy can effectively reduce upper back pain. Cold therapy may help constrict blood vessels and reduce swelling and pain, especially in the first few days of an acute injury. Applying heat may dilate the blood vessels and promote blood flow to the area, which helps with healing. Consider alternating heat and cold therapy to see which provides more relief.
• Massage: Massage may also help treat upper back pain from sitting. It can help loosen tight muscles and stimulate blood flow to the upper back. There are different options for massage, including self-massage with a ball or foam roller or a professional massage performed by a massage therapist.

You may need to seek professional help for upper back pain in the following situations:

• Pain does not respond to home treatment
• Pain keeps reoccurring and becomes chronic
• Worsening pain
• You have signs of a severe underlying condition, which may include additional symptoms such as numbness, tingling, or weakness in your limbs

Medical Treatments

• Physical therapy: A physical therapist can provide guidance on specific exercises to strengthen and stretch the upper back muscles. They can also teach you ways to prevent future upper back injuries. They may also use ultrasound, ice, heat, and massage modalities.
• Chiropractic care: A chiropractor may help correct misalignments, reducing stress on the nerves in the upper back.
• Injections: Steroid injections may help decrease swelling and inflammation and reduce pain when other types of treatment have failed.
• Surgery: Most cases of upper back pain do not require surgery. In rare instances, when other types of treatments have failed, surgery may be recommended. Surgical options may vary depending on the specific cause of upper back pain.

Conclusion

Upper back pain can include discomfort, stiffness, and tension in any of the muscles or bones in the upper back. It is prevalent in sedentary people and office workers who sit at a desk for much of their workday. Common causes of upper back pain include poor posture, underlying conditions such as arthritis, and muscle strains.

Various treatments for upper back pain include home remedies such as strengthening and stretching exercises, heat and cold therapy, and massage. Sometimes, when home remedies are ineffective, medical treatment may be beneficial, including physical therapy, injections, and chiropractic care.

Early intervention and treating upper back pain from sitting as soon as possible are essential to reducing symptoms and preventing the condition from worsening.

Keep in mind that prevention is always best for upper back pain. Healthy lifestyle habits such as regular exercise, eating a healthy diet, getting enough sleep, and maintaining a healthy weight help minimize upper back pain and improve overall well-being.

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