Upper Back Pain Treatment
Upper Back Pain Relief Starts Here
Upper back pain often shows up as tightness, burning, or sharp pain between your shoulder blades—especially after long days at a desk, driving, or lifting. Whether your pain is mild and nagging or sharp and limiting your daily activities, the specialists at Mountain View Pain Center can help.
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Common Upper Back Pain Symptoms
Aching or burning pain between the shoulder blades
Tightness or knots in the upper back or mid-back
Pain that gets worse with sitting, driving, or desk work
Upper back pain with neck or shoulder stiffness
Pain that wraps around the ribs or chest (especially with poor posture)
Muscle spasms, trigger points, or “rope-like” bands in the upper back
Upper back pain that limits lifting, reaching, or deep breathing
Why Does My Upper Back Hurt?
Upper back pain usually comes from a combination of posture, muscle strain, and joint irritation in the thoracic spine (the upper and mid-back). Our team looks beyond the pain spot to find out what’s really driving the problem.
Poor posture from prolonged sitting, laptop or phone use
Muscle strain or overuse from lifting, repetitive work, or sports
Thoracic spine joint irritation (facet joints becoming stiff or inflamed)
Disc issues in the thoracic spine (less common but can cause sharp, focused pain)
Rib or costovertebral joint dysfunction creating sharp pain with certain movements
Weak core and shoulder blade stabilizers leading to recurring tightness
Compensation from neck or shoulder problems that overload the upper back
When to see urgent care:
Severe neck pain with fever, trauma, progressive weakness, severe headache, or dizziness requires immediate medical attention.
How We Treat Upper Back Pain
At Mountain View Pain Center, we use a team-based approach to treat upper back pain. Pain management providers, chiropractors, physical therapists, and acupuncturists work together to reduce pain, restore mobility, and prevent future flare-ups.
Pain Management: Targeted diagnostic injections, interventional procedures, and medication optimization when needed.
Chiropractic Care: Gentle spinal adjustments and joint mobilization to improve thoracic mobility and reduce pressure on irritated joints.
Physical Therapy: Upper back and shoulder blade strengthening, postural retraining, and corrective exercises.
Acupuncture: Helps relax tight muscles, improve circulation, and calm chronic mid-back tension.
Your personalized care plan evolves from pain relief to long-term prevention, helping you move confidently and avoid future flare-ups.
Treatments We Commonly Recommend
Posture and ergonomics coaching for workstations and driving
Therapeutic exercise and strengthening for upper back, shoulder blades, and core
Manual therapy and trigger point work for tight upper back muscles
Joint mobilization and chiropractic adjustments for stiff thoracic segments
Image-guided injections (when appropriate) for persistent, localized pain
Maintenance plans and home programs to keep pain from coming back
Home Care & Quick Relief
Ice: 10–15 minutes as tolerated (ice for recent strain, heat for chronic tightness).
Movement breaks: Stand, walk, and gently move your upper back every 30–60 minutes during desk work.
Gentle stretches: Thoracic extensions over a towel roll, doorway chest stretches, and shoulder blade squeezes.
Breathing: Slow, deep breaths to expand the ribs and reduce upper back tension.
Posture reset: Ears over shoulders, shoulders relaxed, screen at eye level—especially if you work at a computer all day.
Home care can calm symptoms, but if your upper back pain keeps coming back, it’s time to get it evaluated.
When Is Upper Back Pain Serious?
Most upper back pain comes from muscles and joints, but some symptoms require urgent medical care.
Call 911 or seek emergency care if:
Upper back pain comes with chest pain, shortness of breath, or jaw/arm pain
You have sudden upper back pain after trauma (fall, accident, heavy lifting)
Pain is accompanied by fever, unexplained weight loss, or night sweats
You notice numbness, weakness, or trouble walking
Pain is severe, constant, and rapidly getting worse
For non-emergency pain that’s limiting your work, sleep, or daily activities, our team can help you get a clear diagnosis and a plan.
Upper Back Pain FAQs
What causes pain between my shoulder blades?
Pain between the shoulder blades is often caused by muscle strain, poor posture, or irritated joints in the thoracic spine. Sometimes it’s related to neck, shoulder, or rib problems that overload the upper back. An exam with our providers helps confirm the exact cause and rule out more serious issues.
Is upper back pain from posture?
Yes, posture is one of the most common drivers of upper back pain. Long hours at a computer, driving, or looking down at a phone can overload the muscles between your shoulder blades and stiffen the joints in your upper back. Improving posture plus strengthening key muscles typically leads to lasting relief.
How long does upper back pain last?
Mild upper back strains may improve in a few days with rest and home care. If pain lasts more than a couple of weeks, keeps coming back, or interferes with sleep or work, it’s best to be evaluated so you don’t miss an underlying issue.
Can physical therapy and chiropractic care help upper back pain?
Yes. Physical therapy and chiropractic care work well together for upper back pain. Therapy focuses on posture, mobility, and strength, while chiropractic adjustments help restore motion in stiff joints. Our team coordinates your care so treatments support each other.