This page summarises publicly available NHS information for educational purposes only. It is not medical advice or a diagnosis. Always consult a qualified healthcare professional.
What is upper back pain?
Upper back pain between the shoulder blades is commonly caused by poor posture, muscle strain, or spending long hours at a desk. It can also be caused by stress and tension. Upper back pain is less common than lower back pain but can be equally uncomfortable.
When NHS resources suggest seeing a GP
- Pain is severe or not improving
- Pain spreads to your chest or arms
- You have numbness or weakness
- Pain started after an injury
Self-care information from NHS
- Improve your desk posture — sit upright with feet flat
- Take regular breaks from sitting
- Stretch your shoulders and upper back regularly
- Apply heat to relax tight muscles
Common questions
Why does my upper back hurt from sitting?
Poor posture while sitting, especially hunching over a desk or screen, strains the muscles and joints of the upper back. Regular breaks and good ergonomics help.
Can stress cause upper back pain?
Yes. Stress and anxiety cause muscle tension, which commonly affects the upper back, shoulders, and neck.
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This page is for informational and educational purposes only. It does not constitute medical advice, diagnosis, or treatment. Always consult a qualified healthcare professional about your individual situation. NorMed organises publicly available NHS information and is not affiliated with the NHS.