Upper back pain

Understanding upper back pain

The thoracic spine — the section between your neck and lower back — is built for stability, which means it stiffens easily when we spend hours in one position. Add the load of shoulders rounding forward over a keyboard, and the muscles between the shoulder blades end up working overtime.

Common signs & symptoms

Aching or burning between the shoulder blades
Stiffness through the mid back, especially after desk work
Sharp, localised pain with deep breaths (often rib joint related)
Tension that spreads up into the neck and shoulders
Discomfort that eases with movement but returns with sitting

When to seek urgent care: Upper back pain accompanied by chest pain, shortness of breath, dizziness or pain spreading into the jaw or left arm needs urgent medical assessment — call 000.

Common causes

Postural load

Rounded shoulders and a forward head position dramatically increase the load on the mid back.

Rib joint irritation

Where the ribs meet the spine, small joints can become restricted — often causing sharp pain with breathing or twisting.

Muscle overload

The muscles between the shoulder blades fatigue when they hold static positions for hours.

Stress and tension

Emotional stress commonly shows up physically through the upper back and shoulders.

How we help

Your care starts with a thorough consultation and physical assessment to identify what's driving your symptoms. From there, we build a plan around you — which may include chiropractic adjustments (traditional or low-force), soft tissue therapy, targeted home exercises, and practical advice for your daily routine. We review your progress regularly, explain everything in plain language, and refer you for imaging or to other practitioners whenever that's the better path.

Good to know

Upper back pain: your questions answered

Why does my upper back hurt more at work?

Static postures are the usual driver. Muscles are built for movement, and holding one position — especially with arms forward at a keyboard — fatigues them quickly. We combine hands-on treatment with practical desk and movement changes that fit your actual work day.

Is the sharp pain when I breathe deeply serious?

Sharp, localised pain with deep breaths often comes from an irritated rib joint, which chiropractors treat regularly. That said, breathing-related pain has other possible causes, so we assess carefully — and refer you for medical review if anything doesn't fit the musculoskeletal picture.

Can upper back stiffness cause neck pain and headaches?

Yes — the regions work as a team. A stiff upper back often forces the neck to compensate, which can contribute to neck pain and tension-type headaches. That's why we assess the whole region rather than just the sore spot.