Upper Back Pain Causes
Upper Back Pain Causes – 5 Ways to Ease Upper Back Pain Without Medication
Upper back pain causes aren’t always trauma or injury. In fact, many of your daily lifestyle choices contribute to this type of pain. Luckily, upper back pain is one of the easiest types to treat, according to J. Talbot Sellers, D.O. writing for Spine-Health.com. That’s because the root of your pain may lie in habits that can be remedied at home without medication. Try these 5 small changes for big results.
1. Poor Posture: Poor posture puts extra strain on the muscles and bones in your upper back. Over time, these muscles stretch and become fatigued, making poor posture one of the most common upper back pain causes. Make it a point to check and correct your posture a few times per hour, whether you’re sitting or standing.
2. A Weak Core: Poor muscle mass in your back and core is another common and easy to address upper back pain cause. Switch out your desk chair for an over-sized exercise ball. When you sit on an exercise ball, you force the muscles in your back and abdomen to work at keeping you balanced. Over time, you build up these muscles, which act like a back support belt. This new muscles mass steps in to ease the burden of upper back and shoulder muscles, which ultimately reduces upper back pain.
3. No Support: Get a professional bra fitting, ladies. Large, unsupported breasts is a common upper back pain cause in women. If your bra doesn’t fit correctly, it won’t give you the support you need. Your upper back, shoulder and neck muscles will have to work harder to support the weight of your breasts. Sometimes a simple change like a well-fitting bra can make a big difference.
4. Limited Blood and Oxygen Flow: While the two might not seem related, experts at Better Medicine point out that smoking is an often ignored underlying upper back pain cause. Smoking can restrict the amount of blood flow and oxygen to your muscles, which can contribute to pain and stiffness, as well as slow the healing process.
5. Obesity and Poor Nutrition. Not only do extra pounds increase the strain on sore, overworked upper back muscles, but the lack of nutrients that result from a poor diet in lead to weakened muscles and bones. It’s especially important to make sure you eat a diet rich in lean protein and calcium to ensure your muscles and bones can handle the strains of everyday life.
