Trigger points on the upper back can be responsible for a variety of pains. They often not only plague you at the exact point where they have become lodged, but also radiate to other areas, such as the head. You are no doubt familiar with the notorious pain that immediately shoots into your head when you press lightly on your neck or shoulders. It also often originates from one or even several trigger points on the upper back. The good news is that once you have recognized these connections, you can take action yourself. We'll show you how to locate your trigger points on your upper back and which methods you can use to effectively loosen them. Let's get started right away!
What are actually trigger points on the upper back?
First, of course, we would like to briefly clarify what is meant by trigger points on the upper back exactly. To do this, let's take a closer look at your back muscles. If you strain them normally, the muscles can tense and relax evenly. In this way, the blood flow and therefore also the oxygen supply is constant. However, if the muscles are strained incorrectly, too much or for too long, they will "remain" in a contracted state. You can then feel this through a hardening directly under the skin - a trigger point has formed here. What effects does this have?
- Blood flow and oxygen supply at this point is only stagnant.
- All movements involving this muscle are now restricted.
- This, in turn, leads to relieving postures.
- And these relieving postures lead after a short time to further incorrect stresses.
As you can see, you'd better treat those little bumps on your back right away so that it doesn't get that far in the first place. Just get active yourself and enjoy the relaxation after the successful trigger point therapy.
Good to know: Trigger points are responsible for almost 80% of all muscle-related pain.
Trigger points on the back: recognizing symptoms & understanding causes
If you feel a lump under the skin in a painful area, there is a very simple "trigger point test". Press this lump with moderate pressure. If you now feel a twitching or if your pain reproduces at this exact moment, then it really is a trigger point that you should treat. A targeted trigger point massage as part of a trigger point therapy, manual pressure techniques, acupressure or acupuncture as well as specific stretching exercises can help to release trigger points on the upper back and relieve pain - we'll get to that in a moment. Here is a brief overview of the most common symptoms and causes:
Trigger points on the back: symptoms
- Pain (dull or flashing)
- Stiffness
- limited mobility
- Tingling or numbness
- Burning
- Swellings
Caution: These symptoms do not have to occur directly at the trigger point, but can also radiate to other areas. In this case, these are so-called satellite trigger points. For example: trigger points on the upper back or neck often also lead to headaches.
Trigger points on the upper back: causes
There are several factors that contribute to the development of back pain and trigger points in the upper back. These include
- Overuse of muscles: Excessive or repetitive strain on muscles, whether through sport, prolonged sitting at work or other activities, can lead to trigger points forming.
- Muscle injuriesInjuries such as strains, sprains or torn muscle fibers and the protective postures that often accompany them can also contribute to the formation of trigger points.
- PosturePoor posture, whether at work or during sleep, can lead to uneven strain on the muscles, which can promote the development of trigger points.
- StressStress can cause muscles in the body to tense and cramp, which encourages the formation of trigger points.
Attention: If you sit for long periods at work, then unfortunately some muscles are used particularly intensively and others are not used at all. This creates a strong imbalance that makes you susceptible to the development of trigger points on your upper back. If you belong to this "sedentary risk group", you should definitely get active and ensure balance.
Do you have upper back pain in particular?
Your back supports you in almost every movement in everyday life - but do you actually know all the muscles that are active here for you? Of course, we don't want to give you a complicated anatomy course, but we would like to briefly introduce you to the three most important muscles. They are home to a number of trigger points on the backthat you can treat:
- Trapezius muscleIt covers the neck and the entire upper back. Trigger points in this muscle can therefore cause pain in the upper back, but also in the neck and shoulders.
- Rhomboid musclesThese muscles are located between the shoulder blades and can cause pain in the upper back and neck when trigger points are activated.
- Levator scapulaeThis muscle connects the shoulder blade to the neck and can also cause pain in the neck and upper back with its trigger points.
So your back really does a lot - you owe it something for that, don't you think? It certainly deserves a little "care" for its hard work. Regular stretching and strengthening of the back muscles through sports like swimming, yoga, or weight training can help keep your back muscles healthy and prevent knots in your back. And that's exactly where we start now!
Here's what you can do about trigger points on your upper back!
Treating trigger points on the back is not difficult and you even have several options, for example trigger point therapy using a trigger point massage or acupressure. A targeted massage of your trigger points on the upper back can help to relax the muscles and relieve pain. An experienced masseur will target the trigger points specifically and powerfully, but you can also do it yourself using your finger strength or tools (e.g. balls or rollers). Unfortunately, this is often not so easy in areas of the body that are difficult to access, such as the back, and involves a few contortions. With an acupressure mat makes it much easier to treat trigger points on the upper back in particular. You simply lie down on it and the many pressure points stimulate your blood circulation. This improves the oxygen supply and the trigger points can gently loosen up.
Loosen the muscles of the shoulders
Let's now take a closer look at the individual areas of the upper back and start with the shoulders, or rather, with the trigger points on the shoulders and neck. There are several ways to loosen the muscles in the shoulders and therefore also trigger points in the upper back:
- Stretching exercises: Gentle stretching helps you to relax your muscles and thereby improve your flexibility. Some effective shoulder stretching exercises include shoulder circles, arm circles, overhead arm stretches and shoulder stretches against a wall.
- Heat treatmentHeat therapy can help to relax the muscles and promote blood circulation, e.g. in the form of a warm shower, a heating pad or a hot water bottle.
- Exercise: Regular exercise and activities such as swimming, dancing, yoga or Pilates can help to loosen and strengthen the muscles in the shoulders.
- Relaxation exercises: Relaxation exercises such as meditation or breathing exercises help you to reduce stress. This can also reduce muscle tension in the shoulders.
- Massage: A targeted massage also works wonders against tension in the shoulder muscles. Use either a fascia roller or a tennis ball.
- Acupressure: Lie down for a few minutes on an acupressure acupressure mat and feel how your back muscles become softer and softer. You don't actually have to do anything, just lie down and relax. If you prefer to be more active, you can of course also do special back exercises with the acupressure mat.
Release trigger points on the shoulder blade
There are a variety of exercises that can help to treat trigger points on the shoulder blades. We have put together three shoulder blade exercises that are suitable for everyday use:
- Shoulder blade retractionSit up straight and pull your shoulder blades back and down. Imagine you have to crush a walnut between them. Hold this position for a few seconds and repeat the exercise 10-15 times.
- Shoulder blade push-upPosition yourself in a push-up position with your arms outstretched and hands flat on the floor. Now slowly lower your body while pulling your shoulder blades back and down. Then push yourself back up and repeat the exercise 7-10 times.
- Wall squatStand with your back against a wall and bend your knees until your thighs are parallel to the floor. Pull your shoulder blades back and down and hold the position for 30 - 60 seconds.
Loosen knots in the back: middle and lower back
There are also numerous exercises for your middle and lower back - to mobilize, loosen and strengthen. Some of them you probably already know from school sports, these are simply effective classics. But we also have a few new exercises for you. Here are our top 5:
- Cat hump and cow poseThis exercise helps to mobilize the back and improve the flexibility of the spine at the same time. Start in a quadruped position and take a deep breath first. Now slowly round your back by drawing your chin in towards your chest and your belly button. Hold this position for a few seconds and then exhale forcefully. Next, inhale deeply again and then lift your head and buttocks up towards the ceiling. To do this, simply let your back sag deeply. Hold this position for a few seconds and exhale forcefully again.
- Shoulder circlesStand up straight and let your arms hang at your sides. Then slowly rotate your shoulders forward by pulling them up and forward. Perform 10 to 15 repetitions and then repeat the exercise in the opposite direction.
- Chest stretchThis exercise helps you to stretch your chest muscles and mobilize your upper back. Stand with one step forward and place your hands on your hips. Then slowly lean backwards and hold this position for 10 to 15 seconds. Repeat the exercise with the other leg.
- Arm circlesStand upright and raise your arms sideways (at an angle of about 90 degrees). Then slowly rotate your arms in small circles (approx. 10 to 15 repetitions) to mobilize your shoulder blades. Then repeat the exercise in the opposite direction.
- Back extensionLie on your stomach and support yourself on your forearms. Then slowly raise your upper body and hold this position for 10 to 15 seconds. Now slowly lower yourself again and repeat the exercise about 5 times.
Our tip: You should also release your trigger points on the neck
We've already mentioned it: a lot of things are naturally connected in your musculoskeletal system. If a muscle no longer functions properly (e.g. due to a trigger point), this affects numerous other muscles, joints and areas of the body. What's more, trigger points don't just hurt where they are located, but can also radiate to other areas. Trigger points on the neck, throat or shoulder, for example, can lead to headaches lead to headaches. For this reason, it is best to take a holistic approach to trigger points with comprehensive trigger point therapy. If possible, don't just treat the painful areas, but feel a little deeper into yourself. Where is it stuck, where is it pinching, where can you do something good for your body? And: don't just pamper your body every few months, but regularly. So: grab your fascia roll or lie down for trigger point therapy on the acupressure mat. You'll love the relaxed feeling afterwards!
Conclusion: Trigger points on the upper back can be easily solved
So, that was a lot of information on the subject of trigger point therapy. So that you can get started right away, here is our short quick check for you, because basically there are 5 points that really matter:
- Trigger points on your upper back are hardenings in your muscles where your blood flow is inhibited, which in turn also stalls your oxygen supply.
- You can recognize a trigger point on the upper back by applying pressure to it. If this reproduces your pain, then it really is a trigger point, which you can now treat.
- Trigger points sometimes hurt not only at the specific location, but also radiate to other areas of the body.
- With holistic trigger point therapy, e.g. through massages or by lying on an acupressure matstimulates the circulation in your muscles again and the muscles and trigger points on the upper back can relax wonderfully.
- Trigger points don't come on their own. They have a cause, which you should also address. Move more and avoid one-sided stress - it's worth it.
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