How to Prevent Upper Back Pain

Reviewed by Jason M. Highsmith, MD

Most upper back pain can be prevented, so if you want to avoid more pain in the future, take a few easy steps today.

Protecting your spine and preventing all kinds of back pain, such as upper back pain, is an everyday kind of activity. You can't just sometimes have good posture or only sometimes exercise and eat well. As you age, your spine ages, too, although your thoracic spine is less susceptible to those degenerative (age-related) changes. To keep your spine working as well as it can throughout the years, follow the tips above.

Upper back pain caused by osteoporosis and spinal fractures is also preventable. You need to keep your bones strong and healthy to avoid osteoporosis. By eating foods rich in calcium and other vital nutrients, you will be doing your body—and bones—good. There are many other things you can do to prevent osteoporosis; it's one of the most preventable diseases. Osteoporosis Prevention is full of more tips on how to have healthy bones.

Here's one final tip for preventing upper back pain: Do this simple exercise.

Even easy exercises like that—ones that you can do almost anywhere—will increase mobility in your neck and back. It'll help keep your muscles supple, too, and make it easier for you to stand and sit correctly.

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Back Pain Center: Upper, Mid Back, Low and Lower Back