A.Vogel Blog

home / health / muscles joints / back pain / upper back pain

Upper back pain

Upper back pain is normally caused by a muscular injury and occurs less frequently than lower back pain

Upper back pain is not usually as serious as lower back pain and occurs more infrequently. As with lower back pain, upper back pain can be caused by a muscular injury or certain lifestyle factors such as being overweight or not exercising enough. Here, our muscle and joint expert Earle Logan discusses the symptoms of back pain and how it can be treated using herbal remedies and self-help techniques.

Earle talks about: Upper back pain

An introduction to upper back pain

Upper back pain may also be known as a stiff neck. It is a form of back pain or spinal pain which is a much less common problem than lower back pain. Nevertheless, when it occurs, pain in the upper part of the spine can make the neck and shoulders stiff and uncomfortable, limiting movement.

Like lower back pain, there are many causes of pain in the upper back and often, the precise origin of the pain is not always clear. Mechanical disruption of joints and muscles of the neck and shoulders are perhaps the most common ‘non-specific’ causes, followed by muscle or joint injuries.

Sometimes, upper back pain or a stiff neck  can give rise to headaches, particularly if the pain is in the neck.

What are the causes of upper back pain?

Just as with pain in the lower back, upper back pain can be the result of a number of different factors. These range from something as simple as bad posture, to sudden injury or trauma.

Muscular injury or joint disruption (inflammation) – this is the most likely cause of upper back pain. Muscular injury most often occurs in the muscles around the shoulder. The main joint of the shoulder, the glenohumeral joint, connects the upper arm with the torso. This joint is arguably the most manoeuvrable in the whole body – but this feature also makes it the most unstable. To compensate for this vulnerability, the shoulder is made up of a number of strong muscles which support the joint, but allow it a wide degree of movement. These muscles cover the upper back and shoulder, and are very prone to injury which can, in turn, lead to pain.

Lifestyle factors – there are certain factors in your life which may contribute to your upper back pain, by repeatedly stressing one area of your back. These factors include:

  • Not enough exercise, or exercising too much with the wrong technique
  • Being overweight
  • Sitting for too long, particularly with incorrect posture
  • Lifting heavy objects
  • Continually high levels of stress

Other causes – there is a range of medical conditions which may result in upper back pain. Most of these include problems with the spine, including a slipped disc, trapped nerve, rheumatism or ‘wear and tear’ arthritis of the spinal joints in the neck and thoracic (chest) vertebrae.

What are the symptoms of upper back pain?

The symptoms caused by upper back pain are very similar to those caused by lower back pain. In most cases, symptoms are not serious and are rarely a sign of a significant underlying problem. The most common complaints are:

  • a dull, aching pain
  • headaches
  • a pain which spreads across the shoulder blades
  • muscle stiffness or tension
  • pain which gets worse at night (especially when lying in bed)

However, in rare cases, where more serious symptoms are present, it may indicate a severe problem. These include:

  • weakness of the arms or legs
  • numbness in the arms or legs
  • incontinence

If any of these symptoms occur, you should contact your GP immediately.

What treatments are there for upper back pain?

If your upper back pain is due to muscular injury or muscular strain, try applying an ice cold compress to the affected area - a packet of frozen peas being one of the easiest options. Applying a pain relieving gel containing conventional painkillers such as ibuprofen, or a herbal one such as Arnica gel, can help reduce pain and restore movement in your upper back. Devil’s claw can also be taken internally for general joint pain.

TIP: Arnica gel can help reduce pain and restore movement in your upper back.



If pain is persistent or recurrent, you may wish to consult a physiotherapist, osteopath, chiropractor or acupuncturist. Treatment may include joint manipulation and manual movement so that it can be loosened and mobilised. The course of treatment will also include exercises to perform at home and throughout the day.

For all upper back pain, a course of painkillers will be most likely prescribed by your GP, to help ease and comfort and to aid in the course of therapy.

Upper back pain exercises

Follow the link for some simple and easy to follow upper back pain exercises you can do in under 5 minutes.

Worst foods for your muscle pain

Some foods can increase inflammation and discomfort, whilst others can actually reduce it and relieve pain. Discover which foods you should eat fewer of (some might surprise you) and what you should eat more of instead, when suffering from muscle & joint pain.

Discover suprising foods you should avoid

Leave your feedback

I would love to hear what you thought of the information you have read on this page. Just leave your comment below, thanks Earle

0 items in your cartcart-icon McAfee SECURE sites help keep you safe from identity theft, credit card fraud, spyware, spam, viruses and online scams

Get your Free SuperSmoothie e-Book by A.Vogel