Common Causes of Upper Back Pain

Upper back pain, affecting the thoracic spine, shoulders, and surrounding muscles, can be caused by various lifestyle, postural, or injury-related factors. Unlike lower back pain, which often stems from heavy lifting or poor ergonomics, upper back pain is frequently linked to muscle imbalances, poor posture, and repetitive strain.

1. Poor Posture & Prolonged Sitting

  • Slouching or forward head posture (often from desk work, phone use, or driving) strains the upper back muscles.

  • Rounded shoulders contribute to muscle tightness and pain.

2. Muscle Strains & Tension

  • Overuse or repetitive motions (e.g., lifting, throwing, or carrying heavy loads) can lead to muscle fatigue and pain.

  • Stress-related tension can cause tightness in the upper back, shoulders, and neck.

3. Spinal Misalignments & Joint Dysfunction

  • Rib sprains or thoracic joint restrictions can lead to sharp, localised pain.

  • Misalignments in the spine can reduce mobility and cause compensatory muscle strain.

4. Disc Issues & Nerve Compression

  • Herniated or bulging discs in the thoracic spine can press on nerves, causing pain and discomfort.

  • Thoracic outlet syndrome (compression of nerves or blood vessels) can lead to pain, numbness, or tingling in the upper back and arms.

5. Weak Core & Upper Back Muscles

  • A lack of strength in the back and core muscles leads to instability and poor posture.

  • Imbalances between chest and upper back muscles can contribute to tension and discomfort.

6. Sports Injuries & Trauma

  • Direct impact injuries, such as falls, collisions, or strains from overuse, can lead to muscle tears, ligament sprains, or rib dysfunction.

How Epoch Health Can Help

🔹 Chiropractic Adjustments – Restore spinal alignment, improve mobility, and relieve joint dysfunction.
🔹 Massage Therapy – Reduce muscle tension, improve circulation, and promote relaxation.
🔹 Rehabilitation & Strengthening Exercises – Target weak muscles, correct imbalances, and prevent recurrence.
🔹 Postural Correction Strategies – Ergonomic advice and movement coaching to reduce strain.
🔹 Nutritional Support – Reduce inflammation and enhance muscle recovery through proper diet.

If you’re struggling with persistent upper back pain, Epoch Health’s team of chiropractors, massage therapists, and clinical nutritionists can provide tailored solutions to help you recover and prevent future discomfort. Book an appointment today!