Knowing What Causes Upper Back Pain Can Help You Take Proper Preventive Measures

Poor Posture

One of the most common causes of upper back and neck pain is a poor posture. In fact, it could also lead to headaches. The bad part with a wrong posture is that it occurs over time so people often can’t pinpoint the reason for the back pain. In fact, many ignore the first signs and it becomes a part of them. Daily activities like working at the computer for an extended period of time or reading in bed could over time lead to a bad posture. The basic rule to avoid this is to try to keep your head in a neutral position most of the time. Do not strain it or hunch the neck for a long period.

Herniated Discs

A bulging or herniated disc can cause pressure to the nerves and other parts of the body. When pressure is put on nerves that exit the spine, it can lead to upper back pain. Cervical discs are usually less prone to herniating than the lumbar ones but some kind of accident or whiplash lead to a herniated cervical disc.


The most common injury that affects the neck and back is whiplash. Whiplash is the injury that occurs when the head is whipped back in a sudden and violent motion. It usually occurs in car accidents or while playing certain sports. At this time, the muscles, ligaments and tissue that support the neck get damaged. Very often, the consequences are not felt for a few weeks and sometimes may even start to crop up after a couple of months. So if anyone suffers from some kind of accident where whiplash occurred, it is important to keep an eye out for any signs of injury. A consultation with a chiropractor will help in minimizing any possible damage.


Muscles tense whenever there is any form of mental or emotional stress. It is a basic survival response given by the muscles in order to avoid injury, but if it keeps happening and lasts for a length of time then these tense muscles could be the cause of the injury. If you pinch your trapezius muscles and it causes you to wince, it means that the muscles are tight. Relaxation and deep breathing techniques will help to calm them down.


A misaligned spinal vertebra is called a subluxation. This usually occurs because of the weight of the head on the spine. Subluxations should be corrected as soon as possible because they can have very long lasting effects on the back.