Can something as simple as sitting cause upper back pain?
Yes. Here’s how:
Let’s say you are in your nice comfy recliner. And let’s say you are reading. Or doing hand work. Or using your laptop.
Where is your head?
That’s right. It is sticking out in front of your body.
When sit like that often enough your muscles get used to it. And then no matter whether you are sitting or standing, those muscles will hold your head in front of your body.
And your head is heavy!
Gravity can pull much more easily on your head when it is sticking out in front of you instead of over your body (where it belongs.)
Your upper back muscles get strained when your head is “out there.” Your upper back muscles just cannot hold it there without complaining. That’s way more work than they were designed for.
Did you realize that pain in your upper back is a complaint? Your muscles are telling you that they are not happy. That’s the only way they can talk.
Okay. Back to sitting.
It really doesn’t matter whether you are in a recliner or other type of chair or in front of your computer or in your car. If you sit in a position that allows your head to drift forward (like slouching does) the same thing will happen.
Strained upper muscles from a “forward head” posture can cause
- Pain in your neck and shoulders
- Knots in your back
- Pain in your head and face
- Pain in your lower back
- and more.
What’s the solution?
Position yourself when you are seated so that your head is over your body. If you have lost your natural curve in your lower back, place a small hand towel (or something similar) behind your waist. That will help position your curves correctly and move your head over your body.
If you find yourself slumping or slouching, just keep straightening up again. If you lift your breastbone, that will also help you regain the curve behind your waist (it should curve inward, toward your belly button.)
If you lift your breastbone and also hold in your stomach it will help create strong torso muscles.
And the best way to get and keep your heavy head over your body where it belongs is to get a strong back. All of the muscles from the back your knees to the back of your head need to be strong. Then they can hold you up.
When I created a program called “Knots In Your Back” I included a Simple Strengthening video in the package. It is designed to help you get a strong back so easily!
You can find out more about the program by requesting the report, Knots In Your Upper Back, on the top right hand side of this page.
Move more. Sit less. Get a strong back. Get rid of your upper back pain.