Physiotherapy for Upper Back Pain
Upper back pain can be more than just tight shoulders or a stiff neck – it can make simple tasks like sitting, driving, or even sleeping uncomfortable. Whether you’re a desk-bound professional, constantly looking at screens, or someone with a physically demanding routine, upper back discomfort can sneak up and become a persistent problem. The good news? You don’t have to put up with it.
At AHF Physiotherapy, we’re here to help you move better, feel stronger, and live pain-free. With professional physiotherapy support, tailored treatment plans, guided home exercise programs and practical postural guidance, you can take control of your upper back pain and get back to doing what you love.
Understanding the Anatomy of your Upper Back
The upper back, or thoracic spine, is built for stability. It anchors your rib cage, supports your upper body, and plays a big role in maintaining good posture. While it doesn’t move as freely as the neck or lower back, it can still become a source of pain and tension. Key structures include:
- Thoracic Vertebrae (T1–T12): These 12 bones form the backbone of your upper and mid-back, helping support the ribs and torso.
- Costovertebral joints/Rib Cage Attachments to the Spine: Each rib (except for your first rib) connects to two thoracic vertebrae. Together, the ribs and your thoracic spine form your rib cage which primarily protects your vital organs and aids in breathing. However, like any joints in the body, these can become stiff and restricted too.
- Muscles (Trapezius, Rhomboids, Latissimus Dorsi): These control movement and posture, and are often the site of tension, knots, or spasms.
- Spinal Nerves: Your nerve control the movement/activation of your muscles as well as the sensation of your skin. Nerve compression or irritation in the thoracic region may cause radiating pain or numbness in the upper back and arms.
Recognising the Symptoms of Upper Back Pain
Upper back pain is common, with 1 in every 7 Australians reporting that they experience some sort of back problem. It’s estimated that 15-19% of people experience chronic, or lifetime pain in their upper back. It can present in a variety of ways – some people feel a dull ache after long hours of desk work, while others experience sharp, stabbing pain during certain movements, even breathing! Common signs include:
- Tightness, stiffness, or tension in or between shoulder blades.
- Pain that worsens with prolonged sitting or poor posture.
- Headaches triggered by neck and upper back strain.
- Limited range of motion in the shoulders or neck.
- Tingling or numbness in the arms or hands.
Common Causes of Upper Back Pain
Upper back pain and/or stiffness usually builds over time and is often related to postural stress, overuse, or muscular imbalances. The cause may not always be obvious, but here are some common culprits:
- Desk Work & Screen Time: Long hours spent hunched over a computer or looking down at devices can lead to rounded shoulders, head forward posture and muscle fatigue.
- Poor Posture: Slouching or leaning forward chronically places strain on the thoracic spine and surrounding muscles.
- Heavy Lifting & Physical Work: Improper lifting technique or overexertion during work or gym sessions can strain the upper back.
- Emotional Stress: Tension and anxiety often settle in the shoulders and neck, causing muscular tightness and discomfort.
- Repetitive Movements: Repeated motions, such as reaching, pulling, or twisting, can irritate upper back muscles and joints.
- Sedentary Lifestyle: Lack of movement weakens all muscles, including postural muscles, and leads to stiffness and discomfort.
Upper Back Pain Treatment Brisbane
Our experienced physiotherapists understand how upper back pain can interfere with your quality of life, peace of mind and productivity. We go beyond symptom relief, focusing on the underlying cause, creating a treatment plan that supports long-term recovery and providing education to help you prevent it from returning.
At AHF Physiotherapy, your care starts with a thorough assessment. We take the time to understand your lifestyle, work habits, and physical demands to tailor your treatment. Our approach may include:
- Manual Therapy: Manual techniques such as myofascial release, joint mobilisation, massage, dry needling, and manipulations relieve tension, improve movement, and reduce pain.
- Targeted Strengthening & Mobility Exercises: We’ll help you build strength in key postural muscles and improve flexibility through exercises designed for your body – including thoracic mobility drills, scapular stabilisation, and upper back strengthening.
- Postural Re-education: Learn practical adjustments to your sitting, standing, and work setups that reduce strain on your upper back.
- Rehabilitation Programs: If your pain is injury-related, we’ll guide you through a structured, progressive program that promotes healing and prevents re-injury.
- Education & Home Strategies: We’ll empower you with stretches, ergonomic tips, and movement strategies to prevent flare-ups and support everyday comfort.
Why Choose Our Brisbane City Physiotherapy Clinic?
Located in the heart of Brisbane City, our clinic is built with busy professionals in mind. We offer flexible scheduling and personalised, evidence-based care designed to get results. Here’s what makes us different:
- Same-Day Appointments: We make it easy to fit physio into your day, with same day and urgent appointments available.
- Expert Team: Our physiotherapists specialise in musculoskeletal pain, workplace ergonomics, and postural correction.
- Convenient Location:Just steps from Queen Street Mall, our clinic is easily accessible whether you’re coming from work or home.
When you visit us, you’ll experience personalised care with an action plan designed specifically to meet your lifestyle needs.
Do you need physio for upper back pain?
Don’t let tightness, stiffness, or pain hold you back another day. Whether you need fast relief or long-term prevention for upper back pain, AHF Physiotherapy Brisbane City is ready to help you move better, feel better, and live better.
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