Do you suffer from upper back pain? If you do, you should know the 5 upper back pain causes. Once you discover them, you’ll know the triggers and may be able to avoid them. According to the American Chiropractic Association, back pain is the most common reason why people call in sick at work. It’s the second most common reason why people go the doctor.
Since over one-half of working USA citizens suffer from back pain, it’s important to understand why it happens and how to treat it. Our common-sense guide is designed to give you the important facts that you need.
1.) Twisting Is a Trigger
Quite often, upper back pain strikes when we twist. In other words, we move the wrong way, to the left or to the right, and then experience upper back pain discomfort. Usually, quick twists cause this type of back pain, versus slower twists. Learning how to move in a more mindful and cautious way will help you to minimize the risk of more quick twists in the future.
While this common cause of upper back pain often happens in a split second, being aware of the after-effects of twisting may help you to avoid doing it in the future.
2.) Improper Lifting May Cause Upper Back Pain
When you lift something the wrong way, you place undue strain on your back and this may contribute to upper back pain. If you want to lift correctly, you should try to avoid any lifting which necessitates hoisting items above the height of your shoulders. Instead, bend your knees and hips into a squatting position and then hold the item near your body.
Next, straighten out your legs in order to raise the object up. In warehouses and other settings where employees have to lift heavier items, health and safety trainers make sure that workers learn how to lift correctly. It’s an important part of avoiding back strains and other injuries. You may also learn how to lift properly and use this new skill to avoid upper back pain.
3.) Lack of Muscle Tone is a Trigger
If your muscles aren’t toned, you may be prone to upper back pain. This is why regular exercise is such a good idea. When you have toned muscles, they’ll be strong enough to handle physical exertion which might otherwise cause discomfort in the upper back region. Look for muscle-toning exercises which strengthen your core. Any exercise that strengthens the core will also make the back stronger.
One example of a core-building exercise is a crunch which works the ab muscles. If you’re looking for an exercise style which promotes superb core strength, consider Pilates. Certain Pilates moves, such as “the Hundred”, definitely boost ab strength. Keeping your shoulders, arms and neck toned will also be helpful.
4.) Toting a Heavy Backpack Will Put You At Risk
If you’re in the habit of loading up a backpack and then wearing it, whether you’re hiking or moving around in the city, you should know that the weight of the backpack is going to have an adverse effect on upper back health. People who wear backpacks should make sure that their backpack straps provide a snug fit and that the contents of their backpacks don’t exceed ten to fifteen percent of their body weight. When you follow these guidelines, you’ll minimize the risk of upper back pain.
5.) Excess Pounds May Trigger Discomfort
Being overweight puts us at risk for lots of problems and one of them is upper back pain. Our bodies need to work harder when we are overweight. Our spines are meant to carry the weight of our bodies and heavy body weight forces the spine to take on a bigger load. This may cause compromises to spine structure which trigger upper back pain and other injuries.
Avoid These Common Triggers
Now that you know why upper back pain happens, you will be able to keep these common triggers in mind and try to change the way that you move. You may also want to boost muscle tone. When you avoid triggers and strengthen your muscles, you will be likely to experience fewer incidences of upper and lower back discomfort.