If you get upper back or shoulder pain what helps you?

(25 Posts)
AbsentmindedWoman Wed 02-Jan-19 18:08:28

My upper back, between my shoulders is so sore and getting worse. Shoulders down to elbows can be pretty bad too. I keep meaning to book a massage as this helped before - what sort of massage might be particularly helpful?

Physio doesn't really do much. Would an osteo or chiro be a good idea to try?

OP’s posts: |
Starrr123 Wed 13-Jan-21 18:50:46

@AbsentmindedWoman did u find what helped ? X

TenCornMaidens Wed 13-Jan-21 18:52:29

Physio has helped me. It is likely à weakness due to posture issues. I would expect the physio to prescribe simple exercises that would help fairly quickly.

TooTweeForMe Wed 13-Jan-21 18:57:26

I had accupuncture along with massage from a physio when mine got unbearable. I have mild scoliosis which gives me loads of muscle knots in my shoulders so I use a massage ball at home to treat myself also.

PaperMonster Wed 13-Jan-21 19:06:57

A Shakti mat is working wonders for me!

nothingcanhurtmewithmyeyesshut Wed 13-Jan-21 19:13:32

Sports massage followed by a visit to the chiropractor does it for me.

Lifeisabeach09 Wed 13-Jan-21 20:06:41

Gentle yoga stretches


Lifeisabeach09 Wed 13-Jan-21 20:07:14

And keeping mobile.

Starrr123 Wed 13-Jan-21 20:07:44

@TenCornMaidens ive been told mines been due to posture. But its been nearly 4 months now. Could it last this long ?

teuer Wed 13-Jan-21 20:08:12

Do you know what is causing the pain? I have arthritis in my neck and when I move my head it sounds like the contents of a pack of rice crispies being squished. The things that help the most are heat (I have an electric hot pad) and cocodamol and ibuprofen.

Starrr123 Wed 13-Jan-21 20:10:54

@Lifeisabeach09 i am pregnant and had these neck/top of back ache for 4 months. I dont do much physical as i do normally! I dunno whatelse to do sad x

Whatwouldnanado Wed 13-Jan-21 20:13:55


Lifeisabeach09 Wed 13-Jan-21 20:23:29


*@Lifeisabeach09* i am pregnant and had these neck/top of back ache for 4 months. I dont do much physical as i do normally! I dunno whatelse to do sad x

There are some great yoga videos on YouTube/Amazon Prime that focus on neck and backpain. Just very, very gently stretches that you can do seated. I recommend:


Starrr123 Wed 13-Jan-21 20:49:26

@Lifeisabeach09 thankyou!!!
Ill try it ! How long did ur pain last x

Lifeisabeach09 Wed 13-Jan-21 21:12:31

@starrr123, it comes and goes. Poor posture, sitting/lying for too long, sleeping in awkward positions. For me, above stretches and walking really help.

Starrr123 Wed 13-Jan-21 21:21:36

@Lifeisabeach09 i am freaking out its like a tumor on my neck or spine sad . Ill do them everyday and hope for some relief xx

DobbleDobble Wed 13-Jan-21 21:48:31

@PaperMonster I keep hearing /reading about these mats, could you explain a little more on them please?
I have terrible mid back pain that sometimes goes to my ribs at the side .it comes and goes too so I’ll get a week of it if I do something like digging garden or carry heavy bags, then will just disappear.
I find ice pack on the painful point helps, as does 1 cocodamol tablet ( nurofen not helping anymore).
Also I’ve just changed to non wired bras ( this week) and have found that’s helped a lot as it seemed to be right across that back bra strap line.Trying to find non wired support bras online a headache though as out of stock everywhere! I’m only a 38c but it seems popular !

LickEmbysmiling Wed 13-Jan-21 21:52:03


I suffer from neck issues and also hear that sound but the pain is a few time a month, could that be arthritis, how did you get diagnosed?

LickEmbysmiling Wed 13-Jan-21 21:53:00

Dobble I got one recently, it's good but not a total salve

teuer Wed 13-Jan-21 22:17:22

LickEmbysmiling. I see a rheumatologist annually as I have a soft tissue disorder and last time I told her about the neck pain and all the noises and she arranged for me to get an X-ray. The diagnosis came back as widespread degenerative wear and tear changes throughout the cervical spine. It said this diagnosis accounted for my symptoms. The recommendation was for painkillers such as neuropathic drugs (amitryptelene, pregabalin etc ) and said physio may be beneficial. I tried amitrypteline but it made no difference and gave me palpitations. It’s also for nerve pain and as I have no pins and needles, numbness anywhere i don’t think I have that so the gp said to try cocodamol. I have 2 x 30mg when it’s really sore and 15 mg if it’s just sore. That definitely helps. I get the crunching sounds whether my neck hurts or not . That’s constant. But the pain seems to depend on hormonal changes, sleeping position and posture during the day. Computer screen needs to be at an angle that doesn’t involve lowering my head at all.

LickEmbysmiling Wed 13-Jan-21 22:21:54

Wow thank you.
Yes I definitely get that crunch and also hormonal neck issues.
Maybe I should press for diagnoses once covid dies down, I was given diaazopam and it does work but not if I have a hint of headache, then it makes it worse.

Starrr123 Wed 13-Jan-21 22:25:58

@teuer i an currently pregnant and they are putting it down to hormones for my neck pain? Can hormones actually cause all this? I thought they are just teying to shut me up xx

teuer Wed 13-Jan-21 23:09:09

Starrr123. When I was still having periods the pain in the centre of my back was always very noticeable. And that’s going back years before the peri menopause and before I started with the crunching noises. Now it’s much worse since stopping HRT so in my case I don’t think hormones caused the arthritis (that’s more to do with the genetic condition I have) I absolutely can believe that hormones can cause back (and other areas) pain as that is definitely my experience.

teuer Wed 13-Jan-21 23:13:35

Lick. I actually was sent for an X-ray back in May and I was very surprised as wasn’t urgent and it was lockdown. But I think it’s worth asking for an X-ray so that any recommendations for drugs or physio are for what you actually have not what they think you might have. I am going to ask for diazepam because at times I think the muscles are in spasm. The headache is the hardest thing to find a solution to is it for you? It travels from the base of my neck right up the the back of my head, over the top and ends up in one eye. And I just can’t get shut of it sometimes. It makes me feel really tired.

PaperMonster Thu 14-Jan-21 08:04:08

@DobbleDobble I only found out about them last week!! I ordered one with a pillow and I’ve lain on it for the past few evenings - most I’ve got up to is 20 mins. My neck and upper back have really benefited. WFH really hurts and this sorts it out. I have a couple of msk issues which make me pained in other areas, so am trying to work out how I can position myself accordingly. It hurts at first - then suddenly it doesn’t! Although getting off can be a bit prickly!!

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