Upper back pain - common orthopaedic problem - Best practices and sleeping positions for back pain

The upper back pain has always been a very common orthopaedic problem of the urban population. With work from home the prevalence has increased even more after the lockdown.

- Dr. Subhanjan Das

Why does it happen?

Upper back pain is primarily caused by poor posture. With a normal posture one should have the ear, shoulder, and hip in a straight line. However, in most of the cases we assume a forward head posture. This means the neck and the upper back needs to put in extra effort to hold the head in position. Over a period, this produces upper back pain, which then progresses to neck pain and when severe, headache.

The risk of UBP increases with certain nutritional deficiencies, stress, and sedentary lifestyle.

What can you do?

Physiotherapy: If you are suffering from upper back pain the first thing you should do is to visit a qualified physiotherapist. After proper assessment, the physiotherapist will choose from mobilization of the spine, soft tissue release, machine-based treatment and above all, appropriate exercises. The physiotherapist will also teach you postural corrections, which is the most important treatment strategy for long term.