Upper Back and Mid Back Pain Treatment in Bakersfield
A knot between your shoulder blades after a day at the computer, a stiff mid back when you twist, or an ache that builds while you look down at your phone. Upper back pain is common, and it usually responds well to movement, strength and a few changes to your day.
Yes, physical therapy can help most upper and mid back pain. Most of it comes from muscles and joints that are stiff, tired or irritated, not from serious damage, and it often improves with hands-on treatment, exercise and staying active. Because the upper back sits next to the neck, ribs and shoulder blades, and a few medical problems can also cause pain here, a careful evaluation comes first. At ARI Physical Therapy in Bakersfield, every visit is one-on-one with a licensed physical therapist.
Does this sound like you?
✓An ache or burning between your shoulder blades, often worse late in the day
✓A stiff upper back that doesn't want to twist, arch or turn
✓Pain that builds with long hours at a desk, driving or looking down at your phone
✓Tight, tender spots along the shoulder blade or across the top of the shoulders
✓A sharp catch in one spot when you twist, reach or roll over in bed
✓Neck and upper back pain that tend to come back together
Common causes of upper back pain
The upper and mid back, called the thoracic spine, is built for stability, with a pair of ribs attached at every level. Common sources of pain include:
Tired, overworked muscles from holding one position for hours, or from lifting, carrying or reaching more than usual.
Stiff joints in the mid back or where the ribs meet the spine. These can cause sharp pain in one spot when you twist, reach or roll over, and sometimes when you take a deep breath.
The neck. Pain between the shoulder blades often starts in the neck, especially if it comes with neck stiffness or tingling down the arm. See our neck pain and headaches guide.
Bone health. In people with osteoporosis, new upper back pain can be a small spinal fracture, so it needs to be checked. See our osteoporosis and bone health guide.
Does posture cause upper back pain?
Not as much as most people think. There isn't one “correct” posture, and slouching for a while doesn't damage your spine. What often causes aches is staying in any one position too long, whether you are hunched over a laptop or sitting stiffly upright, so the same muscles never get a break. That's why changing positions often helps more than trying to sit perfectly straight. Read more in can bad posture really cause back pain?
Small changes still help when a position reliably brings on your pain:
Raise your screen so the top is near eye level, and keep your keyboard and mouse close.
Hold your phone higher instead of looking down at it for long stretches.
Get up and move every 30 to 45 minutes, even for a minute.
Your first visit takes about 45 to 60 minutes. We check how your upper back, neck, ribs and shoulders move, which positions and tasks bring on the pain, and screen for anything that needs a doctor first.
2
Hands-on relief and movement
Gentle joint and soft-tissue treatment for the mid back, ribs and neck, plus exercises to bring back easy twisting, arching and reaching.
3
Strength and better habits
Strengthening for the upper back and shoulder blade muscles, workstation, phone and sleep changes, movement breaks that fit your day, and a short home program to help keep the pain from coming back.
No referral needed to start. In California, you can see a physical therapist directly for up to 12 visits or 45 days, whichever comes first. Some insurance plans still require a referral for coverage; call us at (661) 282-8584 and we'll help you check.
When to see a doctor first
Call 911 if upper back pain comes with chest pain, pressure or tightness, shortness of breath, sweating, nausea, or pain spreading to the arm, neck or jaw. These can be signs of a heart attack, and women in particular may feel heart attack pain in the upper back. Also call 911 for sudden, severe, tearing pain in the chest or back.
See a doctor promptly if you have:
Back pain with a fever or chills, unexplained weight loss, or a history of cancer
Back pain after a fall, accident or hard landing, or new upper back pain if you have osteoporosis, which can be a spinal fracture
Pain that is constant, worse at night and not eased by rest or changing position
Pain when you breathe along with a cough, fever or shortness of breath
Numbness or weakness in your legs, trouble walking or balancing, or new trouble controlling your bladder or bowels, which needs emergency care
Why patients choose ARI
Care at ARI is always one-on-one and in person with a licensed physical therapist at our Bakersfield clinic: 8200 Stockdale Hwy, Suite B2, in the Town & Country Village center next to Trader Joe's. Our clinic director, Deepa Konnur, PT, MPT, OCS, is a board-certified Orthopedic Certified Specialist. We accept most private insurance plans and Medicare, and we have staff who speak Spanish and Hindi.
Upper back pain FAQs
Often it is tired or tight muscles from long hours in one position, a stiff joint in the mid back or ribs, or pain coming from the neck. Less often it has a medical cause, so pain with chest symptoms, shortness of breath or fever needs a doctor.
Usually not on its own. A brace may remind you to change position, but it doesn't build strength, and there is little research showing it eases pain. Moving often and strengthening your upper back tend to help more.
Usually both. Gentle movement and stretching ease stiffness, and strengthening the upper back and shoulder blade muscles helps them handle long days. Your therapist will choose the right mix for you.
Most upper back pain is not serious and improves with movement and time. It is worth a doctor's check if it comes with chest pain, shortness of breath, fever or weight loss, if it started after a fall, or if you have osteoporosis.
No. In California you can see a physical therapist directly for up to 12 visits or 45 days, whichever comes first. Some insurance plans still require a referral for coverage, so call us at (661) 282-8584 and we'll help you check.