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Tips on How To Get Rid Of Upper Back Pain

occupational therapy for back pain miami

Last time, I spoke about how resting doesn’t always help with back pain.  This week, I want to show you how to get rid of back pain.


Our spine – the whole of your body from neck to tail, does a lot to allow your arms and legs to move and do everything in your life.  It loves to move! But sometimes, when it’s not moving correctly, that’s when pain can creep in and make it difficult to fall asleep, turn or roll in bed, and for you to be as active as you want to be.  Heck, continued pain can be a huge mental drain on you!


Parts of the spine


Our spine can be broken up into 3 simple parts:

  • Neck

  • Thoracic (upper back)

  • Back or lower back


Yes, the “back” or the spine can be complex like any other part of our body, but all parts of our back are meant to move and support us in our everyday activities.  When our back is not moving well, any one of the areas can be affected.


Occupational therapy for back pain in Miami

We help people with a lot of upper back problems. Usually, they are those who find themselves sitting a lot, whether it’s because they are driving frequently or they are sitting at a desk for long periods of time.


The upper back pain is normally in a “weird” spot.  It’s not quite your neck or shoulders and it’s not quite your lower back.  Most people normally talk about neck and lower back issues. But we have this whole middle section called our truck or its fancy name, the thoracic spine.


Having stiffness or pain in this middle section can cause a lot of tightness in the neck area as well as other problems in the hands.

occupational therapy for back pain Miami

Getting rid of upper back pain through occupational therapy in Miami

The most important thing that we can do to help get rid of upper back pain is to move. ‘But HOW?’ I hear you ask.


Well, our torso has to be able to turn to both the right side and the left side and we have to be able to bend forward and backward. We spend most of the time staying straight or bending forward.  


Patients who undergo occupational therapy in Miami are asked to do exercises with the help and assistance of an occupational therapist. However, you can also try the following easy-to-follow moves at home:


  1. Sitting all the way back in a chair, place your hands behind your head, elbows close together, and lean backward. Repeat 3-5 times slowly.

  2. Sitting at the edge of the chair, place your hands on your belly or chest, and try to turn your whole body over, looking all the way to one side and then the other side.


I realize it may be hard to fully see what I mean with these simple moves, so I’ve created a few videos on our YouTube channel for your viewing pleasure and to get more detailed tips on how to keep moving.



Learn more about Hands-On Therapy  – occupational therapy for back pain in Miami

If you are done trying on your own or someone you know is having some kind of upper back pain and not sure about what to do, give us a call at Hands-on Therapy Services. Talk to a specialist before booking a paid session. Or request a Free Discovery Visit.  Be clear on what you need before any paid session.


Call us at 786-615-9879 and speak with our specialist right away.  Just ask us for the videos and I’m happy to send them your way.


The author – Hoang Tran is the owner of Hands-on Therapy Services and author of the book “The Hands-On Approach”.  She loves helping people with back problems because she knows how bad it can get. Call her at 786-615-9879 or email at hoang@handsots.com

The material contained on this site is for informational purposes only and DOES NOT CONSTITUTE THE PROVIDING OF MEDICAL ADVICE, and is not intended to be a substitute for independent professional medical judgment, advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare providers with any questions or concerns you may have regarding your health.

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