How a Physical Therapist Treats and Prevents Upper Back Pain
Upper back pain tends to be ignored by most people because of how rigid our thoracic spine feels in comparison to our neck and lower back. Many assume that because it doesn’t move as much, it can’t be injured. So when the muscles between our shoulder blades start to ache or tighten, we often dismiss the symptoms until it’s too late. By then, your regular schedule is filled with discomfort, and you find yourself looking for physical therapy for upper back pain relief near you.
Loveland, CO, suffers from some of the same desk jobs and strenuous activities as any other city. But there are three telltale reasons that most will suffer from injury to the upper back. Let's walk through them in this guide.
Reason #1: Poor Posture From Looking at Screens Too Much
We understand that most of Loveland is going to look at a computer screen or TV for at least a few hours every day. However, all that leaning forward puts enormous amounts of stress onto the muscles in your upper back. Over time, those muscles become overstretched and weak, which leads them to cry out for help.
Reason #2: Sitting at a Desk ALL Day
Whether we’re enjoying our Netflix or typing away at the office, sitting at a desk all day has a major impact on your posture. As your head juts forward, your shoulders roll inward. Your upper back has to work harder than ever to keep your head upright. All that work will shoot right down your arms and manifest as a burning sensation or throbbing dull pain.
Reason #3: Carrying Tension from Stress
When we experience large amounts of stress, our body tends to hold tension in our upper back and shoulders. Specifically, this involves your trapezius. The trapezius muscles are large triangles that start at the base of your skull and connect to the middle of your back. If you’ve been suffering from chronic stress your trap muscles may stay semi-contracted for long periods. This cuts off blood flow and leads to painful knots.
How Physical Therapy Can Help Your Upper Back Pain
Searching for physical therapy for upper back pain near me is the first step in taking your life back. The professionals here at Northern Colorado Spine & Sport know that your situation may not be the same as the next person’s. That is why we take such great care to find the root of your problem. Instead of massaging a painful knot, we want to change the way your body moves when you go about your day.
One-on-One Sessions
Every body is different. What works for your running neighbour may not apply to you and your remote tech job. That is why we take such pride in providing 1 on 1 care to each of our patients. During your sessions, we are able to pick up on small movement deficiencies you may not have noticed before. By giving you that high level of attention, we can tailor your exercises to fit the life you want to live.
Manual Therapy
When it comes to your upper back, we want to free up your joints and increase your range of motion. One of the best ways to do that is with some good ol’ fashioned manual therapy. Our trained clinicians will use their hands to move your joints and soft tissue. This not only helps "pop" stiff joints in your upper back, but it also gives you a window of relief where you can perform exercises more comfortably.
Dry Needling
Dry needling is one of the most effective treatments for upper back pain. Not only is it extremely effective, but it’s also very quick. Using a thin, sterile needle, we are able to reach deep “trigger points” in your muscle tissue. Most patients describe the sensation as a small charley horse or half-cramp. Once our needle reaches that “sweet spot” the muscle often releases on its own!
Stretch Your Upper Back & Prevent Future Pain
Your recovery doesn’t stop at our door. Building a more resilient you takes time and dedication through daily movements. With just a few stretches and exercises added to your normal routine, you can ward off the need for future physical therapy for upper back pain.
Try These Exercises For Yourself
Shoulder Blade Squeeze: Sitting or standing upright, pretend there is a pencil resting against your shoulder blades. Squeeze your blades together and hold for 5 seconds. Repeat 10 times.
Thoracic Extension: While sitting in a chair, place your hands behind your head. Roll back over the top of your chair, extending your upper back toward the ceiling. This is the opposite motion of “hunching over” your desk.
Chin Tuck: Keep your head level and try to push your chin straight back. Try to make a double chin with your face. This exercise aligns your neck with your upper back and alleviates pressure on your traps.
Doorway Stretch: Stand in an open doorway and place your forearms on each side of the door frame. Slowly step forward until you feel a stretch across your chest. This opens up your front body and encourages good posture for your upper back.
Repeat these exercises whenever you can and your body will start to adapt. The muscles in your upper back will become conditioned to resist the stresses of work and exercise. Prioritizing self-care is one of the best ways to show yourself some love. Your body will thank you with more energy and less discomfort.
Live Your Life in Loveland, CO
You don’t have to let a little back pain control your life. Here at Northern Colorado Spine & Sport we strive to provide our patients with the best quality care available. Focusing on 1 on 1 attention and evidence-based treatments, we can help Loveland, CO, stay strong and active. Don’t let a stiff back prevent you from doing the things you love!
Ready to start feeling better? Simply hop on over to our website to schedule an appointment or give us a call directly.
Need More Info? Check Out These FAQs!
What’s the difference between upper back pain and neck pain?
Upper back pain focuses on your thoracic spine and shoulder blades. Neck pain is centered around the cervical spine and can cause headaches or pain that travels down your arms. While the two areas work together, your upper back is much more stable and connected to your breathing patterns.
Will Dry Needling loosen up my upper back instantly?
Many of our patients do feel an instant release after dry needling. However, it’s most effective when paired with movement. Dry needling removes the “roadblock” of a trigger point but you must exercise that muscle to keep it loose.
Is upper back pain serious?
Unless you are experiencing difficulty breathing, pain in your chest, or sudden weakness in your limbs…most likely not! Strained muscles and poor posture are the most common causes of upper back pain. However, if you’re concerned we can always start with a free physical assessment of your spine.
How many treatments will I need for upper back pain?
Just like any injury, it depends on the person. Some patients only need three or four sessions to correct their issue. While others with longer-term problems may require more time. We focus on getting you out of here and back to your life as soon as possible.
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