Chronic Upper Back Pain: Causes and Solutions

Upper back pain lasting for 8 months?

Hello Doctor: I have been experiencing upper back pain for eight months.
It all started when I began high school; I found the school chairs very uncomfortable.
Being a sensitive person, I started to feel pain in my upper back the next day after sitting in those chairs.
However, it took me over two months to change the chair.
By then, my back pain had become so severe that I couldn't sit for long periods.
Even sitting in chairs that used to be comfortable would cause pain, and within half an hour, the discomfort would increase significantly.
Sometimes the pain is in the middle of my upper back, and other times it feels like pain between my shoulder blades.
The pain varies daily and is very distressing, severely affecting my studies.
Neither exercise nor heat therapy has helped, and I can't even sleep on my side because it causes significant pain the next day.
Is this what is referred to as "gāo huāng tòng" (a traditional Chinese medicine term)? Is it really caused by sitting in uncomfortable chairs? Is there no way to resolve this? Can you advise me on how to improve my condition and explain the reason for the pain? Thank you.

xuesheng, 10~19 year old female. Ask Date: 2009/04/24

Dr. Lai Yanting reply Rehabilitation

Approximately 50% of adolescents have experienced back pain.
Common causes of back pain in adolescents include poor posture, life stress (leading to muscle tension), anxiety, and lack of sleep.
If any of the following symptoms occur, immediate medical attention should be sought, as they may indicate more serious issues such as infection or spinal problems: 1.
Systemic symptoms (fever, weight loss, persistent fatigue) 2.
Pain that wakes you at night 3.
Pain radiating to both lower limbs 4.
Impact on bowel or bladder function 5.
Increasing severity of pain or worsening weakness in the lower limbs 6.
Stiffness in the back.
For preventive measures related to back pain, please refer to the following website: http://www.commonhealth.com.tw/article/index.jsp?page=1&id=4447 Thank you for your inquiry.

Reply Date: 2009/04/24

More Info

Chronic upper back pain can be a debilitating condition that significantly impacts daily life, especially for students who spend long hours sitting in uncomfortable chairs. Your experience of persistent pain over the past eight months, particularly after sitting in poor seating conditions, suggests that your discomfort may indeed be related to your posture and the ergonomics of your environment.

Causes of Chronic Upper Back Pain
1. Poor Posture: One of the most common causes of upper back pain is poor posture, especially when sitting for extended periods. Slouching or leaning forward can strain the muscles and ligaments in the back, leading to pain and discomfort. This is particularly relevant for students who may not be aware of their posture while studying or using computers.

2. Muscle Strain: Sitting in an awkward position can lead to muscle strain. If you have been sitting in a chair that does not provide adequate support, the muscles in your upper back may become overworked and fatigued, resulting in pain.

3. Inadequate Support: Chairs that lack lumbar support can exacerbate back pain. When the natural curve of the spine is not supported, it can lead to increased pressure on the spinal structures and surrounding muscles.

4. Stress and Tension: Emotional stress can also contribute to muscle tension in the upper back. When stressed, people often unconsciously tighten their muscles, which can lead to pain and discomfort.

5. Underlying Conditions: While less common, chronic pain can also be a sign of underlying conditions such as herniated discs, arthritis, or other spinal issues. If the pain persists or worsens, it may be necessary to consult a healthcare professional for further evaluation.

Solutions and Management Strategies
1. Ergonomic Adjustments: Invest in a chair that provides proper lumbar support. The chair should allow you to sit with your feet flat on the ground, knees at a 90-degree angle, and back supported. Consider using cushions or lumbar rolls to enhance support.

2. Posture Awareness: Practice maintaining good posture while sitting. Keep your shoulders back and down, and avoid leaning forward. Regularly remind yourself to check your posture, especially during long study sessions.

3. Regular Breaks: Take frequent breaks to stand, stretch, and move around. This can help alleviate muscle tension and improve circulation. Aim to stand up and stretch every 30-60 minutes.

4. Strengthening Exercises: Engage in exercises that strengthen the muscles of the upper back and core. Strengthening these muscles can provide better support for your spine and reduce pain. Activities such as yoga or Pilates can be particularly beneficial.

5. Heat Therapy: Applying heat to the affected area can help relax tense muscles and alleviate pain. Consider using a heating pad or taking warm showers to soothe discomfort.

6. Stress Management: Incorporate stress-reducing techniques into your routine, such as mindfulness, meditation, or deep-breathing exercises. Reducing stress can help decrease muscle tension and improve overall well-being.

7. Consult a Professional: If your pain persists despite these measures, it may be beneficial to consult a healthcare provider, such as a physical therapist or chiropractor. They can provide personalized assessments and treatment plans tailored to your specific needs.

Conclusion
Chronic upper back pain can stem from a variety of factors, including poor posture, inadequate seating, muscle strain, and stress. By making ergonomic adjustments, practicing good posture, taking regular breaks, and engaging in strengthening exercises, you can significantly improve your symptoms. If the pain continues, seeking professional help is crucial to rule out any underlying conditions and to receive targeted treatment. Remember, addressing the root causes of your pain is essential for long-term relief and improved quality of life.

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