Stiff Upper Back: Cause and Possible Exercises

A stiff upper back can be a frustrating and painful experience for many people. The upper back, which includes the thoracic spine, is responsible for stabilizing and supporting the body in various movements. Poor posture, lack of movement, and stress can all contribute to upper back stiffness.

In this article, Physical Therapy Advantage aims to provide common causes of stiff upper backs and how they can be alleviated through targeted exercises. 

We'll cover various stretching and strengthening exercises that can help improve mobility and reduce upper back pain. By following these exercises and stretching routines, you can work towards a healthier and happier upper back.

Causes of Stiff Upper Back

A stiff upper back can be caused by a variety of factors, including poor posture, lack of movement, and stress. Here are some of the possible causes of stiff upper back pain in Aurora:

Poor Posture

One of the most common reasons for a stiff upper back is poor posture. Poor posture can put extra strain on the muscles of the upper back, causing them to become tight and stiff. This leads to pain and discomfort in the upper back area. 

Examples of poor posture include slouching when sitting or standing, carrying a heavy backpack on one shoulder, or looking down at a computer screen for extended periods. Moreover, some people may also experience it after sleeping in a poor posture.

Lack of Movement

Another possible cause of a stiff upper back is a lack of movement. When we don't move our bodies enough, our muscles can become tense and tight. 

This can lead to stiffness and pain in the upper back area. A sedentary lifestyle, spending too much time in one position like sitting at a desk, or lack of exercise are all examples of lack of movement.

Stress

Stress can also contribute to a stiff upper back. When we are stressed, our bodies can become tense and rigid. 

This can cause tightness and stiffness in the upper back area. Stress can be caused by a variety of factors, such as work or family pressures, financial issues, or health concerns.

Injury

Injuries to the upper back can also cause stiffness and pain. Injuries can result from things like falls, car accidents, or sports-related incidents. Herniated discs, muscle strains, and sprains are common upper back injuries that can lead to stiffness and discomfort.

Medical Conditions

Certain medical conditions can also contribute to a stiff upper back. Arthritis, osteoporosis, and fibromyalgia are examples of conditions that can cause stiffness and pain in the upper back.

Symptoms of Stiff Upper Back

Stiffness in the upper back can cause discomfort and can interfere with daily activities. The symptoms may vary in intensity and duration, depending on the underlying cause. Here are some common symptoms associated with stiff upper back pain in Aurora, IL.

Pain

Pain is the most common symptom of a stiff upper back. The pain may be sharp and intense or dull and achy.

It typically affects the muscles and joints in the upper back area, including the neck and shoulders. The pain may also radiate to other parts of the body, such as the arms and chest.

Limited Range of Motion

Stiffness in the upper back can lead to a limited range of motion. This means that you may not be able to move your arms and shoulders freely due to stiffness in the upper back. 

This can make it difficult to perform daily activities, such as reaching for objects, driving, or even turning your head.

Muscle Tension

Muscle tension is another common symptom of a stiff upper back. The muscles in the upper back may feel tight and knotted, and you may experience spasms or cramps. Muscle tension can further exacerbate stiffness and pain in the upper back.

Headaches

Stiffness in the upper back can also cause headaches. When the upper back is stiff, the neck muscles may also be affected. This can cause tension headaches, which typically start at the base of the skull and radiate to the forehead.

Numbness or Tingling

In some cases, stiffness in the upper back can lead to numbness or tingling in the arms, hands, or fingers. This occurs when nerve compression occurs due to muscle tension or a herniated disc in the upper back.

Exercises for Stiff Upper Back

Stiffness and pain in the upper back can be uncomfortable and can interfere with daily activities. The good news is that there are exercises and stretches that can help alleviate stiffness and pain in the upper back. 

By incorporating targeted Physical Therapy Aurora, IL exercises into your routine, you can improve mobility, strengthen muscles, and reduce pain. Here are some exercises and stretches that can help alleviate a stiff upper back:

Cat and Cow Stretch

The Cat and Cow stretch is a beginner-friendly exercise that can help alleviate stiffness in the upper back. This exercise helps to stretch the spine and can be performed either standing or seated.

1. Begin by sitting or kneeling on your hands and knees with your back straight.
2. Slowly inhale while arching your back and looking up. This is the Cow stretch.
3. Exhale while rounding your spine and tucking your chin in. This is the Cat stretch.
4. Repeat for 10-15 rounds.

Shoulder Blade Squeezes

Shoulder blade squeezes are a simple exercise that can help strengthen the muscles in the upper back, shoulders, and neck. This exercise can be performed either standing or sitting.

1. Start by sitting or standing with your arms down by your sides.
2. Slowly squeeze your shoulder blades together, hold for a few seconds, and then release.
3. Repeat for 10-15 repetitions.

Thoracic Spine Rotation

Thoracic spine rotation is a stretching exercise that can help alleviate stiffness in the upper back. This exercise helps to mobilize the upper back.

1. Start by sitting or standing with your arms down by your sides.
2. Place your right hand behind your head and gently twist your torso to the right.
3. Hold for a few seconds, then return to the starting position.
4. Repeat on the left side.
5. Repeat for 10-15 repetitions on each side.

Chest Stretch

The chest stretch is a simple exercise that can help alleviate stiffness in the upper back and shoulders. This exercise helps to stretch the chest muscles and can be performed either standing or sitting.

1. Start by standing or sitting with your back straight.
2. Place your hands behind your back and clasp them together.
3. Gently lift your arms and hold the stretch for a few seconds.
4. Release and repeat for 10-15 repetitions.

Seated Row

The seated row is an exercise that can help strengthen the upper back and shoulders. This exercise requires resistance bands, a cable machine, or a dumbbell.

1. Sit with your knees bent and your feet flat on the floor.
2. Hold the resistance band, cable, or dumbbell with both hands.
3. Pull the resistance towards your body, keeping your elbows close to your sides.
4. Hold for a few seconds and slowly release.
5. Repeat for 10-15 repetitions.

Reverse Plank

The reverse plank is a great exercise for strengthening the muscles in the upper back, shoulders, and core. This exercise engages the muscles in the back and shoulders while also improving spinal mobility.

1. Start by sitting on the floor with your legs straight out in front of you.
2. Place your hands behind you with your fingers pointing towards your toes.
3. Lift your hips off the floor, keeping your arms straight.
4. Hold for a few seconds, and then release.
5. Repeat for 10-15 repetitions.

Shoulder Retraction

Shoulder retraction is a simple exercise that can help alleviate stiffness in the upper back. This exercise can be performed either standing or sitting.

1. Start by standing or sitting with your arms at your sides.
2. Slowly squeeze your shoulder blades together and hold for a few seconds.
3. Release and repeat for 10-15 repetitions.

Wall Angels

Wall angels are a great exercise for improving mobility and flexibility in the upper back. This exercise targets the muscles in the upper back, shoulders, and neck.

1. Stand with your back against a wall and your feet shoulder-width apart.
2. Place your arms against the wall with your elbows bent at 90 degrees.
3. Slowly straighten your arms and raise them up towards your head.
4. Hold for a few seconds and then return to the starting position.
5. Repeat for 10-15 repetitions.

Conclusion

Incorporating exercises and stretches into your routine can help alleviate stiffness and pain in the upper back. It is important to remember to start slowly and to gradually increase the intensity and duration of the exercises to avoid injury.

If you are experiencing persistent pain or stiffness, it is important to consult a healthcare professional before beginning any exercise routine. 

Additionally, it is important to maintain good posture and incorporate movement into your daily routine to help prevent upper back stiffness. By following these exercises and stretches, you can work towards a healthier and happier upper back.

Physical Therapy Advantage in Aurora provides customized plans based on the symptoms of a person. You can also get a customized plan based on your symptoms.