Massage therapy · Kitchener–WaterlooThoracic Spine Pain

Posture, lifestyle and stress are all linked with upper back pain, although it has not been shown that any one of them is the main cause (Briggs et al., 2009). If you hold your upper back in a forward-bent position for long periods, it can strain the joints and muscles. A comfortable upright posture may help reduce pain.

The stacked vertebrae form a canal that shields and protects the spinal cord. Neighbouring vertebrae are linked by the discs and by small joints at the back called facet joints, which let you twist and turn (Cleveland Clinic, 2022). The spine has three sections that create natural curves in your back: the neck (cervical), the chest area (thoracic) and the lower back (lumbar). At the bottom, the spine ends in the tailbone, which is part of the pelvis (Cleveland Clinic, 2022).

The ribs attach to the thoracic vertebrae (Cleveland Clinic, 2022).

Spinal nerves carry messages between the brain and the body. They branch out from the spinal cord through openings between the vertebrae (Cleveland Clinic, 2022).

1. Stay Active

If certain activities clearly make the pain worse, ease off them for a while, but try to stay active and continue with your daily activities, and do not stay in bed for long periods (NHS, 2026). Gentle mobility exercises can usually be started fairly soon.

2. Ice or Heat

Use an ice pack (or bag of frozen peas) wrapped in a tea towel to reduce pain and swelling, or a heat pack or hot water bottle wrapped in a tea towel to relieve stiffness or muscle spasms (NHS, 2026). Never put ice directly on the skin.

3. Maintain Good Posture

Posture and long periods of bending forward are linked with upper back pain (Briggs et al., 2009). Try to keep a comfortable upright posture and take breaks from forward bending. Extension exercises may also help, and I can show you some.

4. Stretching

Make sure to go slow and gentle when first stretching, and only stretch to the first point of tension. You don't want any discomfort or excessive tension during the stretching routine. Stop if your pain gets worse (NHS, 2026). I can give you a stretching plan with specific instructions.

Options outside my scope

• Spinal manipulation: some osteopaths and chiropractors use spinal manipulation (quick thrusts to a joint); there is little research on how well it works for upper back pain (Risetti et al., 2023).
• Prescription painkillers: if the pain is severe or not getting better, a doctor may prescribe painkillers (NHS, 2026).

How I can help (see the My Approach tab)

• Gentle, low-velocity joint mobilisation, with no quick thrusts
• Hands-on work to ease muscle spasm
• Stretching, posture and strengthening exercises
• Advice on staying active and getting back to your usual activities

After pregnancy, upper back pain can come with a gap between the stomach muscles; I can help you build control across it with breathing and gentle core work.

Every treatment we try should ease your symptoms, not increase them.