Upper Back Pain
Upper back pain can make breathing deep, sitting tall, or reaching overhead uncomfortable. Whether it built up from posture and long hours at a desk or started after a lift or twist, our doctors focus on restoring thoracic and rib motion so you can move, train, and sleep without that constant tight ache.
Why upper back pain occurs?
The thoracic spine connects to your ribs, so stiffness here limits both shoulder mechanics and breathing. Forward‑head posture, rounded shoulders, repetitive reaching, or a sudden strain can irritate joints, discs, and surrounding muscles. Over time, restricted segments and overworked tissues create pain, trigger points, and protective spasms.
What are the common symptoms with upper back pain?
A dull, mid‑back ache between the shoulder blades, sharp twinges with deep breaths or rotation, tightness that creeps into the neck or shoulders, and fatigue from constantly “holding yourself up.” Some people notice headaches or chest wall soreness from rib joint irritation.
Who is most at risk?
People with desk-jobs (finance, law, consulting, tech, etc.), people who stand all day (hair stylists, baristas, delivery personnel, construction, etc.), cyclists and drivers in fixed positions, warehouse pickers and retail workers who reach repeatedly, and athletes who load the upper back heavily.
How do KIRO doctors treat upper back pain?
On your first visit, our chiropractors perform a comprehensive exam to identify the root cause of your upper back painand related symptoms. After the exam, we provide you with a detailed report of findings so you understand the severity of your condition and what a personalized chiropractic treatment plan would look like.
During the first few weeks, what we call the symptomatic phase, our doctors usually recommend two visits per week to quickly reduce pain and discomfort. Once you transition into the corrective phase, weekly adjustments are often recommended so your spine can begin moving toward long-term stability and lasting benefits. After about three months of consistent care, most patients enter the preventive care phase to maintain spinal health and prevent symptoms from returning.
To track your progress, we perform a monthly Nervous System Scan and adjust your care plan to focus on key target areas. Throughout your journey, our doctors also coach you on stretches and exercises that help relieve symptoms and support healing. In addition, we rotate doctors during your care so you benefit from multiple expert perspectives and the highest level of clinical insight.
How long does treatment take?
Most patients start with a few weeks of care at 2 visits per week, then shift to weekly visits for about three months. After that, many move into ongoing preventive care to keep symptoms from returning.
What are the benefits of chiropractic care for upper back pain?
Easier deep breathing and posture
Better shoulder mechanics and overhead reach
Fewer spasms and trigger points
Less desk‑day fatigue
Drug‑free, non-invaasive care
FAQs
Why does breathing agravate my upper back?
Breathing can aggravate your upper back if the muscles and joints around your spine or ribs are tight, inflamed, or misaligned. This extra strain makes each breath put pressure on the area, causing discomfort.
Can poor posture really cause pain?
Yes, poor posture can cause upper back pain by putting extra stress on the spine, muscles, and joints. Over time, slouching or sitting hunched forward can create tension, stiffness, and even long-term spinal misalignment.
Do chiropractic adjustments help with upper back pain?
Yes, chiropractic adjustments can help relieve upper back pain by improving spinal alignment, reducing muscle tension, and restoring proper joint movement. Many patients notice less pain and better mobility after consistent care.
Do the adjustments help right away?
Some patients feel relief from upper back pain right after their first chiropractic adjustment, while others notice improvement after a few sessions. Lasting results usually come with consistent care over several weeks.
Could the upper back pain be a disc issue?
Yes, upper back pain can be related to a disc issue, such as a herniated or bulging disc. This can irritate nearby nerves and cause pain, stiffness, or even radiating symptoms. A thorough exam helps determine if a disc problem is the cause.
Are headaches normal with upper back pain?
Yes, headaches are common with upper back pain because tension and misalignment in the spine and muscles can irritate nerves that connect to the head and neck. Chiropractic care often helps reduce both symptoms together.
Can I workout if I have upper back pain?
Yes, you can often work out with upper back pain, but it depends on the cause and severity. Light activity and proper form may help, while overexertion or poor posture can make pain worse. A chiropractor can guide you on safe exercises.
What office chair or desk setup do you recommend for upper back pain?
A well-designed ergonomic chair and properly aligned desk setup can significantly reduce upper back pain. Key features include:A chair with lumbar and upper back support, adjustable height, armrests, and a breathable backrestFeet flat on the floor or on a footrest, with thighs parallel to the groundElbows bent ~90°, wrists neutral, and arms supported by armrests or the deskA monitor set at eye level (top of screen aligned with eyes) and about an arm’s length away to avoid looking down or craning the neckUse of a sit-stand desk (or alternating between sitting and standing) to break long periods of sittingFrequent breaks to stand, stretch, and reset posture
Does a foam roller help with upper back pain?
Yes, using a foam roller can help with upper back pain by loosening tight muscles, improving mobility, and increasing blood flow. It works best as a complement to chiropractic care and stretching, not as a long-term solution on its own.
Should I see a doctor for my upper back pain?
Yes, you should see a doctor for upper back pain if it is severe, lasts more than a few weeks, or is accompanied by symptoms like numbness, weakness, or headaches. A chiropractor or medical doctor can identify the cause and recommend the right treatment plan.
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