Pain in the neck and upper back can be temporary. For example, a person may have a sore neck after sleeping in an unnatural position. However, for some people, pain in this area is chronic. Upper back pain can limit movement and occur alongside a tension headache. Treatment options can include core strengthening exercises and pain relief. In this article, we review the causes of this type of pain and the treatment options to relieve uncomfortable upper back and neck aches.
Causes and treatment of upper back and neck pain
Causes
A painful upper back and neck may be the result of the following:
- Repetitive heavy lifting
- Bad posture
- Acute injury
- Sprain or strain
- Pinched nerve
- Obesity
- Other conditions, such as scoliosis
Upper back pain is also known as thoracic spine pain. Although upper back pain is not as common as neck pain, according to a 2014 study, it affects approximately 1 in 5 females and 1 in 10 males.
Poor posture
Poor posture can cause upper back pain because it is difficult for a person to maintain a good seating position over an extended period.
A person can reduce pain in their upper back by making themselves aware of how they are sitting and exercising to strengthen the core and buttocks.
Specific exercises that can improve a slouching posture include:
- Planks
- Bridges
- Back extensions
Muscle overuse
Athletes who perform frequent throwing movements, such as pitchers in baseball, may experience a strain in the shoulder area. The muscles in the upper back help stabilize the shoulder, and straining or overusing them can lead to pain.
Unchecked muscle overuse can lead to chronic pain and a limited range of motion.
Injury
Upper back and neck pain can also occur due to trauma, such as that resulting from the following injuries:
- Car accidents
- Sport accidents
- Falling, slipping, or tripping
- Whiplash
A person may experience long-term health consequences when their upper back or neck sustains a severe injury in an accident. For example, serious injuries may damage nerves that play a role in arm function.
Osteoarthritis
While muscles are often the reason for pain in the upper back and neck, bone pain is another cause.
In people with osteoarthritis, a commonTrusted Source disease among older adults, the cartilage that prevents the vertebrae from rubbing against one another wears away.
Pinched nerve
The disks that cushion the spine’s vertebrae can sometimes pop out, leading to excess pressure on the spine, which can cause back pain.
In some cases, herniated disks can slip out and compress nerves, leading to pain and weakness in the arms or legs — depending on the nerve affected.
Infection
In rare cases, an epidural abscess may be the cause of upper back and neck pain. As the growth swells, pain increases. Treatment typically involves antibiotics.
However, this kind of abscess is difficult to diagnose. According to one 2016 studyTrusted Source, up to 75% of people with this type of infection initially receive a misdiagnosis.
Bacterial meningitis is an infectionTrusted Source of the meninges that can cause upper back and neck pain. The meninges are a protective membraneTrusted Source that forms around the brain and spinal cord.
Meningitis is an emergency condition that requires immediate medical attention. People with meningitis may also experienceTrusted Source:
- Fever
- Sensitivity to light
- Vomiting
- Confusion
Heart attack
Neck pain can be a signTrusted Source of a heart attack if it occurs along with the following symptoms:
- Sweating
- Vomiting
- Arm pain
- Jaw pain
- Nausea
Anyone experiencing neck pain along with other heart attack symptoms should call 911 or visit an emergency room.
Treatment and relief
Treatment for upper back and neck pain varies depending on the cause. For instance, an infection will likely require antibiotics, but pain due to repetitive strain requires rest and over-the-counter (OTC) pain relievers.
Conventional treatments for upper back and neck pain include:
- OTC nonsteroidal anti-inflammatory drugs (nsaids)
- Prescription muscle relaxants, if OTC medication is ineffective
- Rest
- Hot or cold compressestrusted Source
- Physical therapy
- Cortisone shots in the shoulder
- Transcutaneous electrical nerve stimulation (TENS)Trusted Source
- Surgery, but only in rare cases
A physical therapist can use muscle release techniques and explain how to do strengthening and stretching exercises to help relieve upper back and neck pain. Adherence to a physical therapy program is essential.
People should continue exercising when the pain has gone to prevent it from returning.
A TENS machine produces electrical pulses via electrodes that attach to the skin. While experts consider it safe, conclusive evidence regarding the treatment’s effectiveness is still necessaryTrusted Source.
Other treatment options and alternative therapies include:
- A neck collar, but only if a doctor prescribes it
- Massage
- Acupuncture
When to see a doctor
A person experiencing upper back and neck pain should see a doctor if the pain:
- Does not go away, even with rest
- Is the result of an acute injury, such as a fall
- Occurs alongside numbnesstrusted source in the extremities or weakness
- Presents withtrusted source a fever
- Accompanies swollen glands or a lump
Prevention
Some habits and activities put people at higher risk of experiencing upper back and neck pain. Those who wish to prevent pain from recurring should pay attention to the following:
- Exercise habits: Strengthening the core and improving flexibility can reduce a person’s chances of developing back pain.
- Body weight: Having obesity can put undue strain on the body and spine.
- Body posture: Whether standing or sitting, good posture can make all the difference in preventing back and neck pain.
- Lifting technique: People should take care to lift with the legs instead of the back to avoid back injuries.
A person should note that sitting for long periods increases slouching behavior, potentially leading to back pain. A 2015 study found that participants who sat for 4–6 hours a day were more likely to report higher levels of pain than those with less sitting time.
Acupuncture for Neck and Upper Back Pain in Tokyo
Acupuncture is a key component of Traditional Oriental Medicine (TOM) that has been practiced for over 2,500 years. It involves inserting thin, sterile needles into specific points on the body, known as acupoints, to restore balance and promote healing. According to TOM, the body’s vital energy flows through pathways called meridians. Disruptions in this flow can lead to pain or illness. Acupuncture aims to correct these imbalances.
In modern Western medicine, acupuncture is often explained through its effects on the nervous system, muscles, and connective tissues. It is believed to stimulate the release of endorphins (natural painkillers), improve blood flow, and modulate pain signals in the brain and spinal cord.
How Acupuncture Addresses Neck and Upper Back Pain
Acupuncture is a multifaceted therapy that targets both the symptoms and underlying causes of neck and upper back pain. By addressing physical, neurological, and even emotional factors, it provides a holistic approach to pain relief. Below is a detailed explanation of how acupuncture works to alleviate discomfort in these areas:
Pain Relief Through Neurotransmitter Release
Acupuncture stimulates the body’s natural pain-relieving mechanisms by triggering the release of endorphins, serotonin, and other neurotransmitters. These chemicals act as the body’s natural painkillers, reducing the perception of pain in the neck and upper back. The insertion of needles at specific acupoints activates sensory nerves, which send signals to the brain to release these compounds. This process can provide immediate relief for acute pain, such as tight or sore muscles caused by overuse or poor posture. Additionally, acupuncture may influence the release of enkephalins, which further dampen pain signals, offering a longer-lasting analgesic effect.
Muscle Relaxation and Tension Release
Chronic neck and upper back pain often result from muscle tension, which can create a cycle of stiffness and discomfort. Acupuncture targets specific acupoints to relax overactive or spasming muscles, restoring flexibility and improving range of motion. The needles stimulate muscle fibers and their associated nerves, promoting a reflex relaxation response. This can be particularly effective for conditions like myofascial pain syndrome, where trigger points (knots) in the muscles cause localized and referred pain. By releasing these trigger points, acupuncture helps break the cycle of muscle tightness, allowing the neck and upper back to move more freely. Patients often report feeling “looser” or less restricted after a session.
Enhanced Blood Flow and Tissue Repair
Poor circulation in the neck and upper back can delay healing and exacerbate pain, especially in cases of muscle strain or injury. Acupuncture promotes vasodilation (widening of blood vessels) in the targeted areas, increasing blood flow to deliver oxygen, nutrients, and immune cells essential for tissue repair. This enhanced circulation also helps remove metabolic waste products, such as lactic acid, that can accumulate in tense muscles and contribute to soreness. For example, in cases of whiplash or repetitive strain injuries, improved blood flow can accelerate the healing of microtears in muscle fibers or ligaments, reducing inflammation and promoting recovery.
Stress Reduction and Autonomic Nervous System Regulation
Stress is a significant contributor to neck and upper back pain, as it triggers the body’s “fight or flight” response, leading to muscle tension and elevated cortisol levels. Acupuncture has a profound calming effect on the autonomic nervous system, shifting the body from a sympathetic (stress) state to a parasympathetic (rest and digest) state. This shift reduces muscle tension caused by stress and lowers the production of stress hormones. Acupoints like LI4 (Hegu) and GB20 (Fengchi) are particularly effective for alleviating stress-related symptoms, such as shoulder tightness or tension headaches. By addressing the emotional and physiological aspects of stress, acupuncture helps prevent the recurrence of pain triggered by anxiety or mental strain.
Nerve Modulation for Radiating Pain
Neck and upper back pain caused by nerve compression—such as from a herniated disc, cervical spondylosis, or pinched nerves—can result in radiating pain, numbness, or tingling in the arms or hands. Acupuncture modulates nerve signaling by influencing the central and peripheral nervous systems. Needles placed at specific acupoints can stimulate sensory nerves, which compete with pain signals traveling to the brain (a concept known as the gate control theory of pain). Additionally, acupuncture may reduce inflammation around compressed nerves by promoting the release of anti-inflammatory cytokines. This can alleviate symptoms like shooting pain or paresthesia (tingling) associated with nerve-related conditions, improving overall comfort and function.
Personalized Acupoint Selection Based on TOM Diagnosis
Acupuncturists tailor treatments to each patient’s unique presentation, guided by both TOM principles and modern medical understanding. During an initial consultation, the practitioner assesses the patient’s symptoms, pulse, tongue, and overall health to determine the underlying imbalances in Energy, blood, or organ systems. For neck and upper back pain, acupoints are chosen based on the location and nature of the pain, as well as contributing factors like stress or poor posture. Common acupoints include:
GB20 (Fengchi): Located at the base of the skull in the hollows between the neck muscles, this point is highly effective for relieving neck stiffness, tension headaches, and dizziness. It is often used for pain caused by wind-cold or wind-heat patterns in TOM, which may manifest as stiffness or soreness.
GB21 (Jianjing): Found at the highest point of the shoulder, this point targets shoulder tension, upper back pain, and stress-related tightness. It is particularly useful for pain aggravated by carrying heavy loads or prolonged sitting.
LI4 (Hegu): Located on the hand between the thumb and index finger, this is a powerful point for general pain relief, stress reduction, and promoting the smooth flow of Energy. It is often combined with other points to enhance overall treatment efficacy.
BL10 (Tianzhu): Positioned near the upper neck, just below the occipital bone, this point addresses cervical spine issues, including stiffness, pain, and nerve-related symptoms. It is commonly used for chronic neck pain or degenerative conditions.
SI3 (Houxi): On the side of the hand, this point is part of the Small Intestine meridian and is used to relieve neck and upper back pain, especially when caused by repetitive strain or poor ergonomics.
In addition to local points (near the pain site), distal points (on the hands, feet, or legs) may be used to regulate Energy flow and address systemic imbalances. For example, a patient with neck pain due to liver Energy stagnation (a TOM diagnosis often linked to stress) might receive needles at LR3 (Taichong) on the foot to promote emotional balance and pain relief.
Integration with Other TOM Modalities
Acupuncture is often combined with other TOM techniques to maximize its effectiveness for neck and upper back pain. For example:
- Cupping Therapy: Suction cups are applied to the skin to release muscle tension, improve blood flow, and draw out stagnation. Cupping is particularly effective for tight trapezius or rhomboid muscles.
- Moxibustion: The burning of mugwort near acupoints warms the area, promoting Energy and blood flow. This is useful for pain worsened by cold or dampness, as seen in some arthritic conditions.
- Tui Na: Manual manipulation of muscles and joints complements acupuncture by further releasing tension and improving mobility.
These adjunct therapies enhance acupuncture’s ability to address complex or stubborn pain patterns, providing a comprehensive treatment approach.
By targeting pain at multiple levels—neurological, muscular, circulatory, and emotional—acupuncture offers a versatile and effective solution for neck and upper back pain. Its ability to be customized to each patient’s needs ensures that both acute and chronic conditions can be addressed with precision and care.
Scientific Evidence Supporting Acupuncture for Neck and Upper Back Pain
Numerous studies have investigated acupuncture’s effectiveness for neck and upper back pain, with promising results. Below is a summary of key findings:
- Chronic Neck Pain: A 2015 meta-analysis published in The Journal of Pain reviewed 29 randomized controlled trials and found that acupuncture significantly reduced chronic neck pain compared to sham acupuncture or no treatment. Patients reported improvements in pain intensity and functional mobility.
- Upper Back Pain: A 2018 study in Pain Medicine showed that acupuncture, combined with physical therapy, was more effective than physical therapy alone for myofascial pain syndrome in the upper back.
- Cervical Disc Issues: Research in Evidence-Based Complementary and Alternative Medicine (2017) indicated that acupuncture reduced pain and improved quality of life in patients with cervical spondylosis, a degenerative condition affecting the neck.
- Stress-Related Pain: A 2020 study in Frontiers in Neurology found that acupuncture lowered stress hormone levels and alleviated tension-related neck and shoulder pain.
While some studies note that acupuncture’s benefits may partly stem from a placebo effect, the consistent pain relief and functional improvements reported by patients suggest it is a valuable treatment option. The World Health Organization (WHO) recognizes acupuncture as an effective therapy for various pain conditions, including neck and back pain.
Benefits of Acupuncture for Neck and Upper Back Pain
Acupuncture offers several advantages over conventional treatments, making it an appealing choice for many:
- Non-Invasive: Unlike surgery, acupuncture involves no incisions or lengthy recovery periods.
- Minimal Side Effects: When performed by a licensed practitioner, acupuncture has a low risk of adverse effects. Minor bruising or soreness at needle sites is rare and typically resolves quickly.
- Holistic Approach: Acupuncture addresses both physical and emotional factors, such as stress or anxiety, which may contribute to pain.
- Customizable: Treatments are tailored to the individual, ensuring a personalized approach to pain management.
- Complementary Therapy: Acupuncture can be combined with other treatments like physical therapy, chiropractic care, or massage for enhanced results.
- Long-Lasting Relief: Many patients experience sustained pain reduction after a series of sessions, reducing reliance on medications.
What to Expect During an Acupuncture Session
If you’re considering acupuncture for neck and upper back pain, here’s what to expect:
1. Initial Consultation
Your first visit will include a detailed assessment. The acupuncturist will ask about your symptoms, medical history, lifestyle, and any contributing factors (e.g., work ergonomics or stress). They may examine your posture, range of motion, or pulse (a TOM diagnostic tool) to identify imbalances.
2. Treatment Plan
Based on the assessment, the acupuncturist will recommend a treatment plan. For neck and upper back pain, a typical course involves 6–12 sessions over several weeks, with each session lasting 30–60 minutes. Chronic or severe cases may require more sessions.
3. The Procedure
During the session, you’ll lie on a comfortable table, often in a dimly lit room with calming music. The acupuncturist will insert 5–20 thin needles into specific acupoints, which may be located on the neck, back, arms, or legs. The needles are typically left in place for 15–30 minutes while you relax. Most patients feel little to no discomfort; some describe a mild tingling or warmth.
4. Post-Treatment
After the needles are removed, you may feel relaxed or slightly energized. Some experience immediate pain relief, while others notice gradual improvements over several sessions. The acupuncturist may suggest lifestyle changes, such as stretching, ergonomic adjustments, or stress management techniques, to enhance results.
Acupuncture is suitable for most adults experiencing neck and upper back pain, including those with:
- Chronic or acute pain
- Muscle tension from stress or poor posture
- Injuries like whiplash
- Degenerative conditions like arthritis
- Headaches or migraines linked to neck tension
However, acupuncture may not be appropriate for everyone. Pregnant women, individuals with bleeding disorders, or those with pacemakers should consult their doctor before starting treatment. Always choose a licensed acupuncturist certified by a recognized organization, such as the National Certification Commission for Acupuncture and Oriental Medicine (NCCAOM).
For optimal results, acupuncture can be paired with complementary treatments:
- Physical Therapy: Stretching and strengthening exercises can improve posture and prevent pain recurrence.
- Massage Therapy: Deep tissue or trigger point massage can release muscle knots and enhance acupuncture’s effects.
- Chiropractic Care: Spinal adjustments may address misalignments contributing to pain.
- Mind-Body Practices: Yoga, tai chi, or meditation can reduce stress and improve flexibility.
- Ergonomic Adjustments: Using a supportive chair, adjusting your computer monitor height, or taking regular breaks can prevent strain.
Discuss your treatment plan with your healthcare provider to ensure all therapies work synergistically.
Potential Risks and Considerations
While acupuncture is generally safe, there are a few considerations:
- Mild Side Effects: Temporary soreness, bruising, or fatigue may occur.
- Infection Risk: Using non-sterile needles can lead to infections, though this is rare with licensed practitioners who follow strict hygiene protocols.
- Not a Quick Fix: Acupuncture often requires multiple sessions for lasting results, which may not suit those seeking immediate relief.
- Cost: Sessions typically cost $50–$150, and insurance coverage varies. Check with your provider to see if acupuncture is covered.
Conclusion
Acupuncture is a safe, effective, and holistic treatment for neck and upper back pain. By addressing both physical and emotional factors, it offers relief for a wide range of conditions, from muscle strain to degenerative disorders. Supported by scientific evidence and centuries of tradition, acupuncture can be a valuable addition to your pain management plan. Whether used alone or in combination with other therapies, it empowers individuals to regain mobility, reduce discomfort, and improve their quality of life.
Experience the soothing touch of expert care at Fuji Wellness, where we specialize in treating neck and upper back pain with a blend of traditional healing and modern techniques. Whether you’re suffering from chronic tension, stress-induced stiffness, or postural discomfort from long hours at work, our tailored therapies are designed to melt away pain and restore balance. Let our skilled therapists work their magic through deep tissue massage, acupressure, and specialized stretching that targets the root of your discomfort. Step into a serene space where every breath brings relief, and every touch brings you closer to comfort. At Fuji Wellness, your healing journey begins with one simple step—come in, let go, and feel the difference.
Fuji Wellness:
- Address: 132-0031 Matsushima 1-chome, 21-14, Tokyo, Japan
- Contact: Click here
- Email: sunnyphamsensei@gmail.com
