An episode of upper back pain, also called thoracic pain can be caused by different movements and activities, including:

• Twisting
• Excessive bending or Texting
• Whiplash or other neck injury
• Lifting improperly
• Poor muscle tone
• Overuse, repetitive movements like working at a computer
• Contact sports
• Carrying too heavy a load
• Wearing an overloaded backpack

Muscle fatigue and strain can result in poor posture, and this can trigger the pain.  In most cases, upper back pain is not a cause for concern; however, it can be uncomfortable, painful, and inconvenient.  If pain develops suddenly and is severe—such as from an injury (eg, fall)—and, certainly if pain and symptoms (eg, weakness) progressively worsen you should seek medical attention.

In some cases immobility of thoracic spine may prolong the pain in the upper back.   Most interventions to address upper back immobility depend on the clinician to provide intervention. The ability for the patient to include self-mobilization of the thoracic spine into their exercise routine will speed recovery.

This is done simply with 2 tennis balls taped together and some easy exercises.