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5 Everyday Habits That Are Making Your Upper Back Pain Worse and How to Fix Them
- Dr. Annie Armstrong
- May 1
- 4 min read
Struggling with nagging pain between your shoulder blades? It might be more about your daily habits than you think.
Upper back pain is becoming increasingly common, especially in today’s tech-driven, desk-bound world. At Head 2 Toe Spine & Sports Therapy in Lynnwood, WA, we see patients every day suffering from upper back pain caused not by trauma or injury, but by daily routines they never realized were harmful.
From posture and screen time to sleep habits and how you carry your bag, small behaviors add up. They create stress and imbalance in the thoracic spine that can lead to chronic pain, stiffness, and limited mobility.
In this article, we’re breaking down five everyday habits that may be triggering or worsening your upper back pain, and what you can do to fix them.
1. Looking Down at Your Phone
We all use our phones constantly, whether we’re scrolling social media, texting, or responding to emails. But the way we use our phones matters. Tilting your head forward to look down places enormous strain on your upper spine. Research shows that the further forward your head leans, the more weight your neck and upper back must support, up to 60 pounds in some positions.
Over time, this leads to forward head posture, rounding of the shoulders, tightness between the shoulder blades, and stiffness in the thoracic spine.
How to fix it:
Raise your phone to eye level instead of looking down
Use voice-to-text or limit screen time when possible
Take short, frequent breaks to stretch your neck and upper back
Incorporate chin tucks and wall posture drills into your daily routine
2. Slouching at Your Desk
Spending long hours sitting at a computer is one of the biggest contributors to upper back pain. Poor workstation ergonomics and unsupported posture cause your shoulders to roll forward and your mid-back to slump. This locks the thoracic spine in a flexed position, creating tension that can lead to inflammation, joint restriction, or muscle imbalances.
Even high-performing athletes who work at a desk during the day are not immune. Just one or two hours of bad posture can undo the benefits of a great training program.
How to fix it:
Align your monitor at eye level to avoid hunching
Keep your elbows at 90 degrees and your feet flat on the floor
Sit with your ears stacked over your shoulders, not in front of them
Use a lumbar support cushion or ergonomic office chair
Alternate between sitting and standing with a sit-stand desk or take microbreaks to stretch
3. Skipping Warmups Before Workouts
Jumping straight into a workout without properly warming up is a recipe for muscle strain and joint irritation. This is especially true when training your upper body, including the shoulders, lats, and traps, which all influence the function of the thoracic spine.
When muscles are tight and joints are cold, you're more likely to compensate with poor mechanics. You may pull from the wrong areas, overuse dominant muscles, or strain your back when lifting or pressing.
How to fix it:
Begin each workout with dynamic movements like arm circles, band pull-aparts, cat-cow stretches, and thoracic twists
Spend 5 to 10 minutes activating the scapular stabilizers and mid-back muscles
Use foam rolling or trigger point tools to loosen tight muscles before loading them
Gradually increase weight during sets instead of jumping straight to your max
4. Sleeping in a Poor Position
Sleep should be restorative, but for many people, it’s a hidden cause of upper back pain. If you're sleeping on your stomach with your head turned to one side, or using a flat or unsupportive pillow, your spine may be twisted or compressed for hours at a time. This prolonged misalignment can result in waking up with stiffness, reduced mobility, or dull pain between the shoulder blades.
How to fix it:
Sleep on your back with a pillow under your knees, or on your side with a pillow between your legs
Avoid sleeping on your stomach, which forces neck rotation and strains the mid-back
Choose a supportive pillow that maintains the natural curve of your neck and upper back
Experiment with sleep positions until you find one that keeps your spine in a neutral posture all night
5. Carrying a Heavy Bag on One Shoulder
Whether it’s a shoulder bag, laptop case, or gym duffel, carrying weight on one side creates asymmetry in your posture. Your muscles must overcompensate to keep you balanced, leading to one shoulder hiking up and the spine shifting out of alignment.
This is especially common in students, commuters, and parents. Anyone who carries heavy loads daily can develop upper back strain, tight trapezius muscles, or even nerve irritation.
How to fix it:
Use a backpack with two padded straps to distribute weight evenly
Regularly alternate shoulders if carrying a one-strap bag
Minimize the items you carry and lighten your load
Strengthen your core and mid-back muscles to improve spinal support
Upper Back Pain Doesn’t Have to Be Your New Normal
If you recognize these habits in your daily life, don’t worry. It’s not too late to make changes. Becoming more aware of your posture, movements, and body mechanics can make a huge difference in reducing discomfort and preventing long-term issues.
But if pain has already set in, professional support can accelerate your recovery. At Head 2 Toe Spine & Sports Therapy in Lynnwood, WA, our chiropractors specialize in treating upper back pain by addressing its root causes such as postural dysfunction, joint restriction, and muscle imbalance.
We offer comprehensive evaluations, spinal adjustments, soft tissue therapy, corrective exercises, and ergonomic coaching to help you feel better, move better, and stay pain-free.
Take the first step toward relief today.
Call us at (425) 776-2936 to book your consultation
Want more tips on posture, mobility, and everyday pain relief?
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