Upper back strain? Get started here.
Bev was helping her parents by dropping them off at the airport. She was moving their suitcases when she twisted awkwardly pulling a bag out of the van. It felt strange but not painful. She didn’t think much of it at the time.
When Bev woke up the next morning, she could barely lift her head due to a sharp pain between her shoulder blades. In addition to this pain, it felt like her upper back was in spasm and her neck was stiff.
This story is very similar to something we hear in the clinic on a weekly basis. The people and the circumstances change, but these symptoms are a common indicator that we can help. In this blog we will discuss the very common acute upper back strain.
This article is meant for educational purposes and should not be used for diagnosis or self-treatment. If you are experiencing pain, please reach out and we’d be happy to help you get on track to feeling better.
Dr. Josh demonstrates three exercises that are helpful for alleviating sore upper back symptoms.
A quick anatomy lesson
The upper back or Thoracic spine consists of the entire ribcage. This portion of the spine is 12 vertebral bones with ribs attached on either side. Some of the key muscles in this area include the trapezius, the levator scapulae, the rhomboids, the latissimus dorsi and the paraspinals.
The upper back can move into flexion, extension, and rotation. These movements are especially important in sports like golf or tennis that require a lot of rotation to generate power and improve follow through.
Acute upper back strains usually involve stiff Thoracic joints and angry upper back muscles occurring together.
Acute upper back strains can vary from a sharp stabbing pain to a dull achiness. Several muscles that attach to the thoracic spine also attach to the neck and head. These connections can explain why the neck frequently stiffens when the thoracic spine is irritated.
The difference between acute and chronic upper back strains
Many patients come to the clinic with chronic stiffness and tension in their upper back. The muscles and joints involved are similar to an acute upper back strain, but symptoms are usually related to work positions, stress, and overall wellbeing as opposed to an obvious new injury.
Our approach for relieving chronic strains is similar to an acute injury, but we focus more on finding the chronic aggravators and helping patients navigate them in their day-to-day. Strengthening and mobility can also play a large role in improving symptoms.
Chronic upper back stiffness and tension generally responds well to maintenance treatment every 2-4 weeks. If you are experiencing chronic upper back pain, stiffness, or tension, please book a complimentary consultation with Highlands Wellness to discuss your options for relief.
Red flags to watch out for
In most cases, an acute upper back strain is a painful but relatively harmless condition. It will often resolve within six weeks and patients usually start to see to improvement after one or two treatments.
Red flags that may indicate a more serious condition include:
Night pain that cannot be relieved in any position
Excessive sweating at night
Fever, chills, or other symptoms of infection
History of cancer
Severe trauma such as car accident or a dangerous fall that correspond to the beginning of pain
New shortness of breath at rest or with mild exertion
If you are attempting to manage this condition at home and any of these symptoms occur, seek out help immediately.
Treatment for Acute Upper Back Strain
After our assessment, we will recommend a plan of treatment to target the specific muscles and joints involved in this condition. We also consider patient preference when deciding on the specific techniques we’ll use for treatment. There are many effective ways to relax angry muscles and mobilize stiff joints - for example, not everyone needs their neck cracked to get better.
A comprehensive treatment for upper back strains can include several techniques used together:
muscle release therapy targeting muscles of the midback, neck and shoulder
chiropractic adjustments targeted at the stiff and sore vertebrae
gentle joint mobilizations in the thoracic spine
exercise to promote and improve motion in the upper back
advice and strategies to improve the “halo effect of health” including
modifying sleep
modifying diet
finding something fun to take your mind off the pain
At Highlands Wellness, we ensure that patients understand their condition, have a timeline and plan for recovery, and know what they can do on their own to optimize recovery.
If you’re struggling with an acute or chronic upper back strain, let us help. You’re welcome to book an assessment, or meet us first by scheduling a complimentary consultation. We’d love to meet you and help you feel better.
