Do you sometimes feel pain in your upper back or between your shoulder blades when you first wake up in the morning, or after sitting for a long time at work? Is it a sharp pain, like someone stabbing you with a knife, or is it just a tightness? This is actually a common problem for many people. Most of the time, it is not serious and can be treated with home remedies. However, if this pain is accompanied by other symptoms or if the pain persists, you should definitely see a doctor. Let's talk about this in detail.
First, let's look at how this part of the back is formed.
Simply put, our spine is divided into three main parts: the cervical spine, the mid-back, and the lower back. If you have pain in the upper and middle back, we call it the thoracic spine.
The Thoracic Spine has 12 vertebrae. In between these bones, there are soft, spongy cushions that act like shock absorbers in a car, preventing the bones from rubbing against each other as we move. We call these intervertebral discs. This entire structure is held together by muscles and ligaments. Also, there is a network of nerves that run around this area, carrying messages to different parts of our body.
The main function of this middle part of the back is to hold our ribs together, keep the body stable, and protect vital organs like the heart and lungs .
Common symptoms of upper and middle back pain
Symptoms may vary depending on the cause of back pain, but there are a few common symptoms.
| Symptom | How it feels |
|---|---|
| Aches and pains | The pain may be felt in just one area of the back, or it may spread throughout the back. |
| Pain like stabbing with a knife | A sharp pain that comes on suddenly in one place. This can also travel up and down the spine. |
| Inflammation or numbness | You may feel a burning or tingling sensation in some areas of your back. |
| Stiffness | Difficulty moving or doing work due to a stiff back. |
Why does my back hurt like this? What are the main causes?
There can be many reasons for upper and middle back pain. Let's break them down into a few categories.
Bad habits and dangers in everyday life
- Poor Posture : Sitting in the same position for long periods of time, especially when using a computer or phone, is a major cause. This puts unnecessary strain on the back muscles.
- Muscle and ligament injuries: Muscles can be pulled when lifting heavy weights at once, exercising incorrectly, or performing the same activity repeatedly (e.g., playing sports).
- Pinched Nerve: A pinched nerve that runs between the vertebrae of the spine can cause symptoms such as pain and numbness.
Problems with the spine and discs
- Degenerated Disk: As we age, our spinal discs can naturally wear out. This can cause pain .
- Herniated Disk: A herniated disk can slip out of place and press on the aforementioned nerves. This is most common in the lower back, but it can also occur in the middle back.
- Osteoarthritis: Arthritis caused by the wear and tear of the cartilage in the joints. This can cause pain, swelling, and stiffness.
- Spinal deformities: Conditions that cause the spine to curve, such as scoliosis, can put extra pressure on the muscles and ligaments , causing pain.
Other medical conditions
- Myofascial Pain Syndrome: This is a chronic pain condition. It is caused by the continuous contraction of the same muscle. It is common in people who perform repetitive movements due to work or hobbies.
- Gallstones: Gallstones can cause pain between the shoulder blades.
- Cancer : Very rarely, pain can be caused by cancer that starts in the spine itself or spreads to the spine from another cancer. Don't be alarmed by this, but if you have persistent, unexplained pain, it's a good idea to see a doctor.
Does your back hurt when you breathe? This is something you should be especially careful about!
If your back hurts even when doing something simple like breathing, don't ignore it. It may not be anything serious, but it could be a sign of an underlying condition that requires immediate medical attention.
Back pain when breathing can be a symptom of a lung or heart problem, so it is important to seek medical advice immediately.
Some possible reasons:
- Chest Infection
- Pneumonia
- Pleurisy
- Pulmonary Embolism (blood clot in the lungs)
- Lung Cancer
- Anxiety
Causes of back pain after eating
If you experience pain in the middle of your back after eating, it could be due to gastroesophageal reflux disease (GERD). Simply put, this is when stomach acid flows back up into the esophagus. The inflammation can affect the nerves around it and cause pain in the back.
Another cause is pancreatitis. This causes pain in the upper abdomen that can radiate to the back. The pain is especially worse after eating a fatty meal.
Are there any specific reasons why women get back pain?
Yes, women are more likely to develop upper back pain than men.
- Breast size: Women with large breasts may experience back pain because they feel more weight on their back.
- Pregnancy: Hormonal and structural changes in the body during pregnancy can cause back pain, especially in the final months.
- Menopause: After menopause, back pain can become more common due to decreased muscle strength, decreased bone density, and poor posture.
Things you can do at home to reduce pain
Often, the pain will subside after a few days of rest. In addition, try these things:
- Hot or cold compresses: Applying a hot water bottle to the painful area can help loosen tight muscles. Applying an ice pack can help reduce swelling.
- Painkillers: You can take painkillers like paracetamol and ibuprofen. However, it is best to consult your doctor before taking any medication.
- Massage: Getting a massage from an experienced person can help loosen up the muscles.
- Exercise: Simple exercises like walking and exercises that strengthen the back muscles can help reduce pain and prevent recurrence.
- Reduce stress: Stress can make muscles tighter. So find relief through things like meditation and breathing exercises.
Simple exercises (Stretches) to relieve back pain
Doing these simple stretches daily can provide you with great relief.
1. Child's Pose (lying on the floor and bending forward)
Bend your knees and sit on your heels. Now, take a breath and slowly bend forward, stretching your arms as far forward as possible and placing your forehead on the floor. Hold this position for about 30 seconds and then come back to the starting position. Do this about 4 times.
2. Upper Back Stretch
Sit up straight in a chair. Extend your arms forward and interlace your fingers. Now, tuck your chin toward your chest and extend your arms forward, arching your back. You will feel your shoulder blades moving apart. Hold for 30 seconds, then return to normal.
3. Shoulder Roll
Sit or stand straight, with your arms at your sides. Now roll your shoulders up, back, down, and forward in a circular motion. Do this 4 times, then rotate the other side 4 times.
Red Flags When to See a Doctor
While this pain can often be treated with home remedies, there are times when immediate medical attention is necessary. These are what we call "red flags."
If you have any of the following symptoms, it is very important to go to a hospital's Emergency Department (ETU) or see your doctor immediately, as it could be a sign of a serious medical condition.
| Warning Signs (Red Flags) - Pay Attention Immediately! | |
|---|---|
| Chest pain | This could be a sign of a heart attack. |
| Difficulty breathing | It could be a sign of a serious lung condition. |
| Loss of bowel or bladder control | Indicates serious damage to the spinal nerves. |
| Numbness, weakness in the hands or feet | It could be a problem with the nervous system. |
| Fever with pain | It may be a sign of an infection in the body. |
| Pain after an accident or fall | A fracture may have occurred. |
| Weight loss without any reason | Other serious medical conditions should be investigated. |
Take-Home Message
- Upper and middle back pain is most often caused by simple reasons like poor posture and muscle strain.
- This pain can be prevented by maintaining proper posture, exercising regularly, and controlling your weight.
- For simple pain, hot/cold compresses and rest may be enough.
- However, if the pain is severe, persistent, or accompanied by warning signs such as chest pain, difficulty breathing, or numbness in the limbs, don't waste time and see a doctor immediately.
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