Upper back pain refers to discomfort or pain that occurs in the region between the base of the neck and the bottom of the ribcage. It can be caused by various factors, including muscle strain, poor posture, injury, or underlying medical conditions. Here are some common causes and suggestions for managing upper back pain:

Muscle strain: Overuse, poor posture, or sudden movements can strain the muscles in the upper back. Resting the affected area, applying ice packs, and using over-the-counter pain medications can help relieve pain. Gentle stretching and strengthening exercises, along with improved posture, can prevent future episodes.
Poor posture: Slouching or sitting for extended periods with poor posture can strain the muscles and lead to upper back pain. Maintaining good posture while sitting and standing, using ergonomic chairs or cushions, and taking regular breaks to stretch can help alleviate pain.
Injury: Trauma or injury, such as a fall or car accident, can cause upper back pain. It's important to seek medical attention if you suspect an injury, as prompt treatment may be necessary. The healthcare provider may recommend imaging tests, physical therapy, or other interventions based on the severity of the injury.
Herniated disc: A herniated or bulging disc in the upper back can compress nearby nerves, resulting in pain. Treatment options may include rest, physical therapy, pain medications, and in some cases, surgery. A healthcare professional can provide a proper diagnosis and recommend appropriate treatment.
Osteoarthritis: Arthritis can affect the joints in the upper back, leading to pain and stiffness. Managing arthritis typically involves a combination of pain medications, physical therapy, exercise, and lifestyle modifications. In severe cases, surgery may be considered.
Stress and tension: Emotional stress and tension can cause muscle tightness in the upper back, leading to pain. Relaxation techniques such as deep breathing exercises, meditation, yoga, and massage therapy can help alleviate stress and reduce muscle tension.

If your upper back pain persists, worsens, or is accompanied by other symptoms like numbness, weakness, or difficulty breathing, it's advisable to consult a healthcare professional for an accurate diagnosis and appropriate treatment.

Physical Therapist can evaluate your specific situation, provide targeted advice, and recommend further investigations, referrals if necessary and help you make adjustments to your lifestyle and how you move your body in order to heal your back and prevent the pain from coming back.