About mid-back problems
Pain and stiffness in the upper back (the thoracic spine) is very common, and can occur at any age. It can come on suddenly after an injury, but usually develops gradually over time. Common causes of upper back pain include:
- long periods spent working at a desk or computer.
- long periods of inactivity.
- carrying heavy bags.
- sprains and strains.
- stress and poor sleep.
Pain and tightness can be felt in the muscles either side of the back and around your shoulder blades. You might feel pain and tightness in the muscles at the top of your shoulders or into your neck. People with postural pain sometimes develop a rounded posture, especially when sitting. This can result in your head poking forwards, and may lead to stiffness and weakness.
There is no one correct posture.. We all use different postures and positions. Our posture can also reflect how we feel, our mood. Sitting for long periods is not dangerous as our spines are strong and robust but regular movement and increasing our activity levels is good for our health generally. Aim to change position as regularly as you can, and get up and move around after 30 minutes.
What should I do for my upper back pain?
Pain in the upper back is not usually serious and does not usually need any scans or investigations. For many people the pain will not last long and will often resolve by itself over about 6 weeks. Heat and massage (using a ball or foam roller) can help relieve any muscle tightness. Exercising to strengthen your muscles is likely to reduce the risk of your pain returning or of developing long-term pain.
Regular stretches and changes in position can reduce stiffness and help your symptoms.
Pain in the upper back is not usually serious and does not usually need any scans or investigations. For many people the pain will not last long and will often resolve by itself over about 6 weeks. Heat and massage (using a ball or foam roller) can help relieve any muscle tightness. Exercising to strengthen your muscles is likely to reduce the risk of your pain returning or of developing long-term pain.
Please seek further medical advice from your GP or healthcare professional:
- If your pain is getting worse or not improving with simple advice and exercises.
- If the pain follows a fall, trauma or a sudden severe onset.
- If you experience any problems with balance, co-ordination, weakness or numbness of your legs please seek help urgently.
- If you experience any new changes in your bladder and bowel control, please read the information highlighted in the red box for low back pain
If you develop any of the following symptoms, you will need to be seen by an emergency spinal specialist and you should go to A&E immediately:
- Loss of feeling or pins and needles between your inner thighs or genitals
- Numbness in or around your back passage or buttocks
- Altered feeling when using toilet paper to wipe yourself
- Increasing difficulty when you pass urine
- Increasing difficulty when you try to stop or control your flow of urine
- Loss of sensation when you pass urine
- Leaking urine or recent need to wear pads
- Not knowing when your bladder is empty or full
- Inability to stop a bowel movement or leaking
- Loss of sensation when you pass a bowel movement
- Change in ability to achieve an erection or ejaculate
- Loss of sensation in genitals during sexual intercourse
