UPPER BACK PAIN

Avoid pain inducing activities especially bending, for two or three days.

Upper Back injury can often be painful on deep breaths. Breath in an easy and relaxed manner, inhale into your abdomen slowly until pain, then exhale slowly.

Rest in lying so breathing is more comfortable.

Ensure comfortable support in sitting to avoid slumping.

Tape the upper back with the person sitting as tall as they can within pain limits and drawing shoulders back. (Avoid pulling elbows backward). Tape as in the diagram from the neck-shoulder muscle across the upper back to the ribs below the opposite shoulder blade. Use 2 to 3 strips of overlapping tape criss-crossing from each side. See also taping.

For pain that extends around the ribs, you may need a physiotherapy consultation - see link below.

Walk for at least 5 minutes every hour without stooping.

Progression: Double your walking time every 2 days until back to normal walking and standing time periods.

After 3 days, go to Upper Back Assessment, below.