Upper Back Pain: Causes, Symptoms, and Treatment
Upper back pain—also known as thoracic spine pain—isn’t as common as lower back or neck pain, but it can be just as frustrating. Whether it’s caused by posture, muscle tension, or joint restrictions, upper back discomfort can impact your daily function, breathing, and overall quality of life. Fortunately, there are effective treatments that target the root cause and help you feel better faster.
What Is Upper Back Pain?
Upper back pain refers to discomfort or stiffness in the thoracic spine, which spans from the base of the neck to the bottom of the rib cage. This region is built for stability, but when muscle imbalances, joint restrictions, or overuse set in, it can lead to pain, stiffness, and referred symptoms around the ribs or shoulders.
Causes of Upper Back Pain
Common contributors to upper back pain include:
- Poor posture – especially prolonged slouching or forward head posture
- Muscle strain or overuse – from repetitive motions, lifting, or sudden exertion
- Spinal joint dysfunction – including stiffness or misalignment in the thoracic spine
- Sedentary lifestyle – limited movement reduces thoracic mobility and weakens support muscles
- Stress and tension – which often causes tightness in the upper trapezius and rhomboid muscles
Upper back pain is often a combination of joint and muscle involvement, especially in desk-based workers, athletes with one-sided sports (like tennis or golf), and those under chronic stress.
Symptoms of Upper Back Pain
Upper back pain can present with a range of symptoms, such as:
- Aching or burning pain between the shoulder blades
- Stiffness or tightness in the mid-back
- Pain with deep breathing or certain movements
- Trigger points or muscle knots in the shoulders or thoracic muscles
- Referred pain to the chest, ribs, or arms in some cases
If the pain is sharp, persistent, or associated with other symptoms like shortness of breath or chest pain, it’s important to rule out other medical conditions first.
Diagnosing Upper Back Pain
Your rehab professional will conduct a comprehensive assessment, which includes:
- Detailed history – including posture, activity levels, and symptom patterns
- Physical exam – assessing posture, spinal alignment, range of motion, and muscular imbalances
- Functional movement analysis – to determine how your upper back contributes to daily or sport-related movement
- Referral – to your physician or for imaging, if symptoms point to a more serious cause
Treatment Options for Upper Back Pain
Treatment focuses on restoring mobility, relieving tension, and correcting the underlying issues contributing to pain.
Manual Therapy
- Joint mobilization and manipulation to increase thoracic mobility
- Soft tissue release for tight or overactive muscles (traps, rhomboids, paraspinals)
- Massage therapy to reduce tension, improve circulation, and ease discomfort
Active Rehabilitation
- Physiotherapy – to improve posture, spinal mechanics, and functional strength
- Athletic Therapy – especially helpful for sport-specific rehab and performance optimization
- Kinesiology – to address movement patterns and build resilience for long-term prevention
We also emphasize breathing mechanics, as the rib cage and thoracic spine play an essential role in optimal respiratory function.
Prevention and Recovery
Preventing upper back pain involves:
- Correcting poor posture (especially for those working at desks or screens)
- Regular mobility work for the thoracic spine and shoulders
- Strengthening postural muscles, such as the mid-back and core
- Stress management to reduce muscle tension
- Movement variety – avoid staying in one position too long
With the right treatment plan, upper back pain is highly manageable, and most people return to full activity with improved posture and function.
How We Help in Kamloops
At our Kamloops clinic, we offer collaborative, personalized care for upper back pain:
- Physiotherapy, massage therapy, athletic therapy, and kinesiology all under one roof
- We treat the root cause—not just the symptoms—with a full-body approach
- We work closely with local orthopedic and medical professionals if imaging or further medical consultation is needed
Don’t Let Upper Back Pain Hold You Back
You don’t have to live with nagging upper back discomfort. Book an assessment with our experienced rehab team in Kamloops today and take the first step toward better posture, better movement, and less pain.