How To Get Rid Of Knots In Your Shoulders and Pain In Your Upper Back

Published: 18th June 2010
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Do you have upper back pain? Here are five common causes you might not expect for pain, stiffness and knots in your back and neck.

There are always reasons why you have pain in your upper back and neck. Pain does not happen without a reason or cause. And, back and neck pain often share the same causes.

Most of us don't think about the cause of pain (not even most doctors.) We think it is just because we are getting old. Sometimes doctors will actually say that! We don't realize that getting rid of the cause can be the cure!

Perhaps you had medical tests that showed changes in the spinal bones in your neck and back. Your doctor may have said those changes are the cause of your back or neck pain. Can this be true?

Well, if a doctor took pictures of the neck bones of anyone, almost all of us would have visible changes. But, we do not all have pain! What does this mean? Although changes are visible in your bones, those changes may not be causing your upper back pain.

Isn't it interesting to know that your muscles are the most common cause of your upper back and neck pain?

How do your muscles cause pain? If you stretch them a bit too much, use them in one position for a little too long, or let them get shorter than they like, your muscles cause pain. They will let you know they are unhappy by causing discomfort for you.

Here are 5 common (but usually overlooked) ways muscles get unhappy.

1. When you sleep, it's best to keep your head and neck in as close to a neutral, natural position as possible. Sleeping with too many pillows can push your head forward or sideways. If you are a side-sleeper, a pillow that is too fat or too flat causes muscle strain, too. Try to position yourself with a small roll under your neck to maintain its natural curve.

2. When you drive or watch television in a seat that leans back and forces your head to move forward that will strain the muscles in your neck and upper back.

3. Bifocals can cause you to lift your chin and tilt your head back when you work on a computer or project. This makes the muscles at the back of your head unhappy and they will give you a headache or stiff neck. Many eye doctors sell pcpeekers. These are little half-height glasses that drop inside your glasses frame and correct your vision for computer use. They keep you from doing "the tilt."

4. Having a weak back lets your head move too far forward and creates a rounded back. This overstretches your neck and upper back muscles (as well as causing other problems.) This makes your back muscles complain and they give you pain. This position also squeezes the muscles and nerves at the base of your skull and causes further discomfort.

5. If you lean to one side or hunch your shoulders when you sit that will also cause pain. One side of your body is being stretched but not the other. It's best to sit straight on both of your "sit bones."

When you pay attention the what time of day your back or neck bothers you most you will discover some of the causes of your neck and back pain.

Sometimes, you just have to be a detective!


You can discover how to heal the pain in your upper back naturally (<--click here.) It doesn't matter whether you call them knots, muscles spasms or contractions, the fact is they hurt. You can claim your free report "Five Steps To Get Rid Of Those Miserable Knots In Your Back" now at I'm Kathryn Merrow, The Pain Relief Coach, and I look forward to helping you feel and function better naturally.

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