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How to Fix your Upper Back Pain

Upper Cross Syndrome Causes and Treatment


If you have excellent posture, then your risk of upper cross syndrome is relatively low. But, if your days are spent sitting in front of a computer screen, spending hours in a car, or sitting in front of the television, then you will more than likely experience upper cross syndrome at some point in your lifetime. In this article, we will be discussing the causes and symptoms of upper cross syndrome, as well as how you can treat it.


What is Upper Cross Syndrome



The average human head weighs 10 pounds, and while this does not sound like a lot of weight in terms of lifting with your arms or legs, it can be very strenuous for your neck to support. Our necks are designed to be able to rotate 40 degrees in each direction, as well as being able to bend backward or forward enough to look above and below. What it is not designed to do, is support that 10 pound head in a leaning forward position for hours in the day. Unfortunately, many of us work in jobs that require is to do just that. This is why poor posture related issues such as upper cross syndrome are becoming more and more common.


While poor posture is one of the more common causes of upper cross syndrome, it is by no means the only cause. Poor exercise technique is also a common cause of upper cross syndrome.


Upper cross syndrome comes with a wide variety of symptoms, all of which are directly related to poor posture, and continuous strain on the neck. It can also affect several muscles in the body including:


● Upper trapezius

● Levator scapulae

● Suboccipitals


If one or all of these muscles are experiencing pain or tightness, you may be suffering from upper cross syndrome. The source of this pain can be caused by a variety of factors associated with upper cross syndrome that includes:


● Tightening or shortness of the pectorals

● Weakening of the deep cervical flexors (small muscles in the front and side of the neck)

● Stretched or weakened rhomboids, serratus anterior, or lower trapezius

If you believe that you are experiencing neck or lower and upper back pain related to upper cross syndrome, you will want to seek treatment as soon as possible. These are not symptoms that will go away on their own.


Treating Upper Cross Syndrome


There are many ways to treat upper cross syndrome, and while one option isn't necessarily better than the other, it is crucial that you do not try to remedy these symptoms on your own. They should only be treated by a professional. Physiotherapy or visiting a chiropractor are both excellent options, but can sometimes be costly. Sports massage in Leeds is a great option, as it targets the muscles specifically, and often has a lower price tag attached and we may even find other issues that also need addressing.


Sports massage and Deep Tissue Massage uses a combination of careful stretching, and massage that is often accompanied by heat. The massage therapist  will usually start with a massage that uses only light to medium pressure, and then upgrade to a deeper tissue massage that will help to relieve the soft tissue and break up long-standing fascial adhesions.


Regardless of what treatment option you choose, it is essential to follow up with a variety of stretching, and corrective exercise to prevent symptoms from reoccurring (your sports massage therapist in Leeds or chiropractor should give you a list of exercises to help with aftercare).


If you do suffer from Upper Back Pain please also see our BLOG on how massage can help office workers for some great tips on improving your posture.

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