Upper & Mid Back Pain

Understanding your pain and finding a way forward

Upper and mid back pain can affect the area between your neck and lower back, including around the shoulder blades and the middle of your spine. It can be uncomfortable, persistent and sometimes difficult to understand, particularly when there isn’t an obvious reason for it.

You may notice your symptoms during everyday activities such as sitting at a desk, driving, exercising or working, or when moving your upper body.

At Castle Eden Chiropractic, we take the time to understand your individual symptoms, lifestyle and goals before developing a personalised approach to your care.

What causes upper and mid back pain?

There isn’t always one single cause of upper or mid back pain. Your symptoms can be influenced by a combination of physical, lifestyle and other factors.

Common contributing factors can include:

• Spending long periods sitting or working at a desk

• Repetitive movements or sustained positions

• Changes in activity or exercise levels

• Lifting or physical work

• Muscle or joint irritation

• Previous injuries

• Changes in training load

• Stress, poor sleep or fatigue

• Sometimes upper or mid back pain develops without an obvious trigger. This does not necessarily mean that there is serious damage to your spine.

What does upper or mid back pain feel like?

Upper and mid back pain can feel different from person to person. You might experience:

• An ache or stiffness between the shoulder blades

• Tightness through the upper or middle back

• Pain when twisting, bending or reaching

• Discomfort after sitting or standing for long periods

• Pain with certain exercises or activities

• Reduced movement through the upper back

• A feeling of tension across the shoulders or upper back

• Pain that comes and goes depending on your activity levels

Some people may also experience discomfort around the ribs or chest area. If you have new, unexplained chest pain or symptoms that could indicate a medical problem, it is important to seek appropriate medical advice rather than assuming the symptoms are coming from your back.

Could your lifestyle be contributing to your symptoms?

Our upper and mid back is exposed to sustained positions and repetitive movements throughout the day. Working at a desk, driving, using a phone, physical work and certain sports can all place different demands on the area.

This doesn’t mean that there is one “perfect” posture you need to maintain. Instead, regularly changing position, taking movement breaks and gradually building your tolerance to different activities can be useful.

If your symptoms are affecting your work, exercise or hobbies, we can help you identify ways to manage your activities while you build your movement and confidence.

How can chiropractic care help?

Your first appointment will begin with a detailed discussion about your symptoms, health history and what you would like to get back to doing.

We will then assess your movement and the areas relevant to your symptoms. This helps us understand your presentation and decide whether chiropractic care is appropriate for you.

Depending on your individual needs, your care may include:

• Hands-on treatment

• Manual techniques may be used to help manage pain and improve movement.

• Exercise and rehabilitation

• We may recommend specific exercises to help improve your strength, mobility and confidence with movement.

• Advice and education

• Understanding your symptoms and knowing how to manage them can be an important part of recovery.

• A personalised approach

• There is no single treatment that is right for everyone. Your care will be tailored to your symptoms, lifestyle and goals.

Staying active with upper and mid back pain

In many cases, staying active and gradually returning to your usual activities can be helpful.

You may not need to stop exercising completely. Instead, it can be useful to temporarily modify activities that aggravate your symptoms and gradually increase your tolerance as you improve.

Whether you’re returning to the gym, running, playing sport or simply trying to get through your working day more comfortably, we can help you develop an approach that works for you.

When should I seek medical advice?

Upper and mid back pain is often musculoskeletal, but because this area is close to the chest and internal organs, it is important not to assume that every symptom is coming from the spine or surrounding muscles.

Seek urgent medical attention if your back pain is accompanied by symptoms such as:

• New or unexplained chest pain

• Difficulty breathing

• Fainting, severe dizziness or feeling seriously unwell

• Significant weakness or loss of sensation

• Severe symptoms following a significant injury

• Fever or other signs of significant illness

• Other symptoms that concern you

If you’re unsure about the cause of your symptoms, it’s always appropriate to seek advice from your GP or another healthcare professional.