Upper Back Spasms

upper back spasms
upper back spasms
How do you treat upper back spasms?
Use an ice pack and an over-the-counter pain reliever such as acetaminophen, aspirin, ibuprofen, or naproxen. After the inflammation calms down, a heating pad or pack can help soothe muscles and connective tissue. If you have chronic back pain, sleep on a medium-firm mattress.
Your upper and middle back area is less prone to trouble than your lower back. That’s because it doesn’t bear as much of a load of your body’s weight and work as your lower back does. But this area, which runs from the base of your neck to the bottom of your rib cage, can still be a source of pain.

Your Back’s Structure

You have 12 vertebrae in your upper and middle back. You may hear a doctor refer to them as T1 through T12. The T stands for “thoracic.”

Between the vertebrae are spongy discs. You might think of them as shock absorbers for your body. They cushion the bones when you move around. Ligaments and muscles hold the spine together. The entire area is called the thoracic spine.

It works with your ribs to keep your body stable and protect vital organs such as your heart and lungs.

Symptoms

Pain in your upper and middle back may be described as:

  • Aching
  • Stiffness
  • Sharp
  • Burning

Causes

There are a number of reasons your upper and middle back can hurt. Strain or injury to the muscles and ligaments that support your spine is sometimes the problem. This can come from overuse.

You might also have poor posture. When you sit, try to keep your shoulders back. When you stand, try to keep your back as straight as possible and your weight evenly placed on your feet.

Other possible causes include:

  • A pinched nerve. This could happen in your spine near your ribs.
  • A fractured vertebra
  • A herniated disc. When the area around the disc is damaged, the cushioning material pushes out between your vertebrae and can press on spinal nerves.
  • Osteoarthritis. The cartilage that protects your bones might wear down, leading to pain. Bone spurs can press on spinal nerves. This condition can hit many parts of the body, but the spine is among the most commonly affected.
  • Myofascial pain syndrome. This is an ongoing (or “chronic”) pain disorder. It’s usually triggered after a muscle has contracted over and over. Sometimes, it’s related to your job or a hobby that requires the same repetitive motion.
  • Gallbladder issues. Gallstones can cause pain between your shoulder blades or around your right shoulder.

Am I Likely to Get Back Pain?

Several factors can increase your chances of having upper and middle back pain. Among them:

  • Age. Back pain starts for most people in their 30s or 40s, and it’s more common the older you get.
  • Being out of shape. The stronger the muscles in your back, shoulder, and abdomen, the lower your chance of injury.
  • Weight. If you carry extra pounds, you put more strain on your back.
  • Underlying conditions. Diseases such as arthritis and cancer can cause back pain.
  • Smoking. Smoker’s cough can strain your back. And if you smoke, you may be slower to heal, which can make your back pain last longer.

When to See a Doctor

If you’re like most people with upper and middle back pain, you’ll be able to manage your symptoms at home. Over-the-counter pain relievers, heat, or ice may be enough to ease your condition.

You should call your doctor, though, if your pain becomes too intense or starts to keep you away from your daily activities.

Certain symptoms require fast attention. They include:

  • Losing control of your bowels or bladder.
  • Fever along with pain.
  • Pain that starts after a fall, an accident, or a sports injury.

Massage Therapy for Upper Back Pain

What is Deep Tissue Massage and what to expect?

Deep tissue massage is a massage that is designed to get into the connective tissue of the body, rather than just the surface muscles. As a massage therapist when I perform deep tissue I use a variety of techniques to deeply penetrate the muscles and fascia, loosening them and releasing tension. Most clients have a more intense experience with a deep tissue massage, but also feel that it is more beneficial because it addresses deep-seated muscle pains. Deep tissue is beneficial when undertaken on a regular basis so that I can work together with the client to correct long term problems, relax the body, and prevent injury.

To get a truly good deep tissue massage you need to find someone who specializes in deep tissue, like Nicola.  Most spas have several massage therapists who can offer a basic deep tissue massage integrating a number of techniques and styles customized for your body for maximum impact. Experiment by trying several deep tissue massage therapists to find the one that is the right fit for you and your body.

One of the defining differences between deep tissue and regular massage is the use of tools. A standard massage usually only involves the hands and lower arms of the therapist. During a deep tissue, however,  I use elbows and fingers for deep, penetrating work in the muscle. A deep tissue massage also tends to be very slow, and I will use long, flowing strokes to ease in and out of the muscle. Going in too quickly can cause the muscle to tense up, which is not the desired reaction. I also maintain firm pressure at trouble spots for several minutes to achieve muscle release before moving on to the next area of the body.

upper back spasms
upper back spasms
How do you stretch out your upper back?
Overhead arm reach
  1. Begin in a sitting or standing position.
  2. Stretch the arms above the head.
  3. Lean-to the right, keeping both arms stretched upward. To deepen the stretch, use the right hand to gently pull the left arm to the right.
  4. Return to the starting position.
  5. Repeat the stretch several times on both sides.

Upper back pain and tension are common complaints, particularly when people feel stressed or spend a lot of time hunched over desks or computers. Exercises that stretch the neck, shoulders, and upper back can help relieve pain and loosen tight muscles.

Muscle tension in the shoulders can also lead to neck stiffness and headaches, so it is important not to ignore upper back pain. Regular stretching can relieve current back pain and help prevent it from returning.

In this article, we describe several exercises and stretches for easing upper back pain. For some of these exercises, it may be a good idea to use a yoga or exercise mat, rather than performing them on hard flooring.

upper back spasms
upper back spasms

Exercises for easing back pain

Upper back pain and tension are common complaints, particularly when people feel stressed or spend a lot of time hunched over desks or computers. Exercises that stretch the neck, shoulders, and upper back can help relieve pain and loosen tight muscles.

Muscle tension in the shoulders can also lead to neck stiffness and headaches, so it is important not to ignore upper back pain. Regular stretching can relieve current back pain and help prevent it from returning.

In this article, we describe several exercises and stretches for easing upper back pain. For some of these exercises, it may be a good idea to use a yoga or exercise mat, rather than performing them on hard flooring.

We also cover when to see a doctor for upper back pain.

Cat-Cow Pose

To perform the Cat-Cow Pose:

  1. Begin on all fours. The hands should be underneath the shoulders and the knees directly beneath the hips. This is the Table Pose.
  2. Slowly arch the back upward, pushing down through the shoulders and dropping the head to the chest. This is the Cat Pose.
  3. Hold it for a few seconds, then release it.
  4. Return to the starting position but continue to drop the lower back toward the floor. Gently move the head back so that the chin and nose are pointing upward. This is the Cow Pose.
  5. Hold it for a few seconds, then release it.
  6. Return to the Table Pose and repeat the whole sequence several times.
Child’s Pose
Child’s Pose

To perform the Child’s Pose:

  1. Begin in the Table Pose but bring the big toes together.
  2. Slower lower the hips toward the floor, placing the buttocks on top of the feet. While doing this, bring the chest down to rest on the thighs and the forehead down to touch the floor.
  3. Stretch the arms out in front, with the palms touching the floor.
  4. Remain in this position for several breaths or as long as feels comfortable.
  5. Pushing through the arms, slowly return to a sitting position.

Instead of extending the arms forward, a person can also try placing the arms backward beside their thighs. The palms should be facing upward.

Another variation is to stretch the right arm forward while threading the left arm under the right arm and out to the side, rotating the head to face it.

A person then repeats the stretch on the other side. This variation creates a gentle rotation and twist motion in the back and shoulders.

Deep tissue massage is designed to relieve severe tension in the muscle and the connective tissue or fascia. This type of massage focuses on the muscles located below the surface of the top muscles. Deep tissue massage is often recommended for individuals who experience consistent pain, are involved in heavy physical activity, such as athletes, and patients who have sustained physical injury. It is also not uncommon for receivers of Deep Tissue Massage to have their pain replaced with a new muscle ache for a day or two. Deep tissue work varies greatly. What one calls deep tissue another will call light. When receiving deep tissue work it is important to communicate what you are feeling.

When you go to get a deep tissue massage, you should talk with the therapist about any issues you might have and like to see addressed during your massage. I am happy to concentrate on a single body part for an entire massage to achieve lasting results and in fact, half of my clients want just that! It is also important to communicate with me about pain; The massage may be intense, but if a client starts to feel pain, he or she should communicate that immediately. I work on a scale of 1 – 10, where 7 is on your comfortability edge for that day and 10 is very uncomfortable pain. A lot of my clients take the deep tissue pain or even like the pain in order to get the quickest results for their body type.  At the end of the session, lots of water should be consumed to help the body express the toxins released during the massage. You will probably be sore for a few days after the intense deep tissue treatment but that’s normal. Remember that ice is your friend.

Pro Massage by Nicola, LMT Specializing in Sports Injuries, Santa Barbara, Goleta, Ca.
Pro Massage by Nicola, LMT Specializing in Sports Injuries, Santa Barbara, Goleta, Ca.

*Disclaimer: This information is not intended to be a substitute for professional medical advice. You should not use this information to diagnose or treat a health problem or disease without consulting with a qualified healthcare provider.
Please consult your healthcare provider with any questions or concerns you may have regarding your condition.
The information provided is for educational purposes only and is not intended as diagnosis, treatment, or prescription of any kind. The decision to use, or not to use, any information is the sole responsibility of the reader. These statements are not expressions of legal opinion relative to the scope of practice, medical diagnosis, or medical advice, nor do they represent an endorsement of any product, company, or specific massage therapy technique, modality, or approach. All trademarks, registered trademarks, brand names, registered brand names, logos, and company logos referenced in this post are the property of their owners.