UPPER BACK PAIN

Upper back pain can happen anywhere in the area between the base of the neck and the bottom of the ribcage . The pain is usually caused by soft tissue injuries, such as sprains or strains, or muscle tension caused by poor posture, stress, or looking downward for long periods.

Causes of Upper Back Pain can include:

• Poor posture

• Text neck

• Twisting

• Whiplash or other neck injury

• Lifting improperly

• Overuse

• Repetitive movements

• Contact sports

• Carrying too heavy a load

• Wearing an overloaded backpack

Signs and Symptoms of Low Back Pain:

• Pain

• Tightness

• Stiffness

• Tenderness to touch

• Headache

Treatment of Low Back Pain:

• Elimination of the activities that cause pain

• Strengthening and stretching exercises. A sample program is pictured below.

• Massage

• Heat before activity and ice after activity

• Spinal manipulation by a licensed professional

Low Back Pain prevention strategies:

• Practice good posture when you sit, stand, and walk

• If you sit or stand for long periods of time at school or work, make sure your chair has good back support

• Get regular, low-impact exercise such as walking, swimming, or stationary bike

• Stretch well and often, especially after activity

• Limit how much you look down at an electronic device

• When lifting, use proper technique and do not lift things that are too heavy

• Watch your weight. Being too heavy, especially around your waist, puts extra stress on your back