Upper back pain treatment in Manchester
Ease the ache between your shoulder blades, get your upper back moving and make it strong enough for long days and heavy sessions.
Upper back pain physio in Manchester city centre
Reviewed by Nick Chatziviltsos, PgDip, HCPC-registered physiotherapist (PH114351), November 2026
At a glance
Who gets it: desk workers, drivers, people who lift or row, and anyone under stress.
Main symptom: an ache or sharp catch between the shoulder blades, sometimes wrapping round the ribs, worse with sitting or twisting.
Typical recovery: most mechanical upper back pain improves within 2 to 6 weeks.
Sessions: most people need 3 to 5.
Avoid: holding yourself rigid or staying still all day. Movement helps.
Get urgent help: chest pain, pain spreading to the arm or jaw, or breathlessness: call 999. It could be your heart.
Upper back pain is less common than low back or neck pain, but it can be just as frustrating. It often sits as a nagging ache between the shoulder blades that builds through the working day, or a sharp catch when you twist or take a deep breath.
The good news is that most upper back pain comes from the joints, ribs and muscles of the thoracic spine. It isn't serious, and it responds well to movement, hands-on treatment and the right exercise.
What a good physio adds is a clear answer to three questions. What is actually irritated? Why did it flare up now? And what do you need to change so it stops coming back?
🛠️ How we treat upper back pain
Every upper back plan at Athos Physio follows the same three steps. What changes is what we find at each one.
Step 1. Find the root cause
In your first 60-minute session we work out three things:
What's irritated: a spinal joint, a rib joint, a muscle, or pain referred from your neck
What's overloading it: long hours at a laptop, a new rowing or pressing programme, carrying a child, or a long drive
What's keeping it sensitive: stress, shallow breathing, poor sleep or staying still
We show you on a 3D anatomy model what's going on, so you understand why your back hurts and why your plan looks the way it does.
Step 2. Treat what's driving it
Calm the pain. Joint mobilisation for the upper back and ribs, soft tissue work and IASTM on tight muscles.
Get it moving. Rotation and extension drills to restore the movement your upper back has lost.
Change the load. Small changes to your desk set-up, bag, driving position or training.
Step 3. Build an upper back that lasts
Strength for the upper back and shoulder blades, with rows, pull-aparts and carries.
Rehab on the gym floor. Being inside F45 NQ means we can coach your pressing and pulling technique.
A movement routine for long days, so your back doesn't seize up by 4pm.
A flare-up plan you can use on your own.
We finish when you're back doing what you want with confidence, not just when the pain has gone.
Want to know why the ache between your shoulder blades keeps coming back? Your first 60-minute session finds the cause and starts treatment the same day. Book your assessment →
🔍 What is thoracic upper back pain?
Your upper back, or thoracic spine, runs from the base of your neck to the bottom of your ribs. It's made of 12 vertebrae, each joined to a pair of ribs. Because it's linked to the ribcage, it's naturally stiffer than your neck or low back, and it relies on good rotation to move well.
Common types of upper back pain we treat
Postural or desk-related pain: stiff, overworked joints and muscles from long periods still. An ache that builds through the day and eases with movement.
Rib joint irritation: a rib joint at the back has become sensitive. Sharp, one-sided pain, worse with a deep breath, twisting or sneezing.
Muscle strain: overload of the muscles around the shoulder blade. Pain after rowing, lifting or a sudden movement.
Pain referred from the neck: an irritated joint or nerve in the neck. Upper back pain with neck stiffness or arm symptoms.
Working out which you have shapes the treatment and how quickly you progress.
⚠️ Upper back pain symptoms
An ache or burning feeling between the shoulder blades
A sharp catch with twisting, reaching or a deep breath
Pain that wraps around the side of the ribs
Stiffness after sitting, driving or sleeping in one position
Tight, knotted muscles around the shoulder blade
Is it your upper back, your neck or something else?
Neck stiffness, headaches or arm tingling point to the neck. See our neck pain page.
Pain that changes with movement and breathing is usually mechanical and safe to treat with physio.
Pain that doesn't change with movement, or comes with feeling unwell, needs a doctor to check first.
🔍 What causes upper back pain?
It's rarely one thing. Upper back pain usually flares when your back is asked to do more than it's ready for, or to stay still for longer than it likes.
Common triggers we see in Manchester
Long days on a laptop, especially without a separate screen and keyboard.
A jump in pulling or pressing, such as rows, pull-ups or bench press.
Carrying, from heavy shoulder bags to young children.
Stress, which raises muscle tension and changes how you breathe.
Sleeping awkwardly, or a sudden twist or cough.
What doesn't usually cause it
Slouching for a while isn't harmful on its own. There's no single perfect posture. Changing position often matters more than sitting up straight all day.
🧪 How we assess upper back pain
Your story. When it started, your work and training, what makes it better or worse.
Safety screen. We check for the warning signs above.
Movement assessment. Rotation, extension and side-bending of your upper back, plus your neck and shoulders.
Rib and breathing checks. How your ribs move when you breathe and twist.
Neck tests where needed, to rule out pain referred from the neck.
Hands-on assessment of the joints and muscles.
Your diagnosis and plan, in plain English, with how many sessions we expect.
You'll leave with treatment started and the first two or three exercises of your custom rehab plan.
🛠️ Upper back pain treatment at Athos Physio
Settle (weeks 0 to 1). Bring pain down. Joint mobilisation, soft tissue work, gentle movement, breathing drills.
Restore (weeks 1 to 3). Get full rotation and extension back. Open books, extension over a chair or foam roller, thread the needle.
Strengthen (weeks 3 to 6). Build upper back endurance. Rows, pull-aparts, face pulls, carries.
Prevent (week 6 onwards). Keep it from coming back. Desk routine, long-term gym plan, flare-up plan.
Your home programme is usually 3 to 4 exercises taking 10 minutes a day. Most people need 3 to 5 sessions.
What actually works for upper back pain?
There's less research on upper back pain than on neck or low back pain. The best evidence from those areas points the same way: stay active, use hands-on treatment to ease pain early, and build strength and movement with exercise.
Recommended: staying active and changing position often; exercise for movement and strength; hands-on treatment alongside exercise.
Not needed for most people: X-rays or scans for mechanical upper back pain; posture braces or taping worn all day; long periods of rest.
⏱️ How long does upper back pain last?
Muscle strain: much better in under 1 to 2 weeks; back to full training in 2 to 4 weeks
Rib joint irritation: much better in 1 to 3 weeks; back to full training in 3 to 6 weeks
Desk-related pain: much better in 2 to 4 weeks; then an ongoing routine
✅ Upper back pain at work and in the gym
If you work at a desk
Raise your laptop to eye level and use a separate keyboard and mouse
Move every 30 to 45 minutes. Stand for calls
Two quick resets a day: 10 open books each side and 10 seated extensions over your chair
If you train
Keep training, but swap painful lifts for close versions you can do comfortably
Balance pushing with at least as much pulling
Warm up rotation before upper body sessions
Self-help
Heat on tight muscles
Slow breathing into the sides of your ribs
Short walks during the day
Related conditions
Neck pain: a stiff, sore neck that often comes with upper back pain
Trapped nerve in the neck: neck pain with pins and needles down the arm
Headaches from the neck: headaches that start in the neck
Lower back pain: an ache or catch across the low back
❓ Upper back pain FAQs
🚨 Physio, GP or A&E?
Most upper back pain is safe to manage with a physio. Some symptoms need a doctor first.
Book a physio (no GP referral needed): upper back pain that changes with movement, sitting or breathing; pain that hasn't eased after 2 to 3 weeks.
See your GP or pharmacist: a painful rash in a band around one side of the chest. It could be shingles.
See your GP: pain that doesn't change with movement, is worse at night, or comes with weight loss or fever; upper back pain with a history of cancer, osteoporosis or steroid use.
Call 999 now: chest pain, pain spreading to the arm, neck or jaw, or breathlessness.
Not sure whether you need a physio or a GP? Book a free 15-minute call and we'll tell you honestly, or ring us on 07475 433300. Book a free call →
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Yes. Hands-on treatment eases pain early, and exercise restores movement and strength so it stops coming back.
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Most often from stiff joints and tired muscles after long periods still, or a jump in pulling or pressing.
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A sensitive rib joint often hurts on a deep breath. If it comes with chest pain or breathlessness, call 999.
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It can contribute. Moving often and a good laptop set-up usually help more than trying to sit perfectly straight.
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Clicking itself isn't harmful, but it usually only gives short relief. Exercise gives longer-lasting results.
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Most people don't. We'll tell you if anything suggests you need one.
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Usually yes. We'll show you which lifts to adapt for now.
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Most people need 3 to 5. We'll give you an estimate at your first appointment.
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No. You can book directly with us.
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Your first 60-minute assessment and treatment is £95. Follow-up sessions are £55 for 30 minutes, £95 for 60 minutes or £135 for 90 minutes.
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Yes. Book a free 15-minute consultation and we'll tell you honestly whether physio is the right next step.
📍 Book upper back pain physio in Manchester city centre
Athos Physio is inside F45 NQ, 77 Piccadilly, Manchester M1 2BU, a two-minute walk from Piccadilly station and Piccadilly Gardens. We're open 7am to 8pm, Monday to Friday.
Your first appointment is a 60-minute assessment and treatment (£95). Follow-ups are £55 for 30 minutes, £95 for 60 minutes or £135 for 90 minutes. We work with Bupa, WPA, Vitality and Aviva, and you can see all our fees on the price list.
Can't get into town? We also offer home physio visits and online physiotherapy. Not sure physio is right for you? Book a free 15-minute call and we'll talk it through.
Call or WhatsApp 07475 433300, or book online.
Other services: Physiotherapy and active rehab · Sports massage · Pregnancy and postnatal physio · Home visits · Online physio
Written by Nick Chatziviltsos, physiotherapist and founder of Athos Physio, BSc (Hons) Physiotherapy, HCPC registered. Last reviewed: November 2026.
Insurance providers we are affiliated with
Athos Physio is a full-service physiotherapy clinic
We offer injury rehabilitation, post-surgery functional strengthening, deep tissue massage and pain relief, and strength training expertise. We support you in becoming pain-free so that you can achieve a limitless life experience. If you want to speak with us before booking a session you reach out via WhatsApp, call us or email us.
We are based in Manchester city centre a couple of minutes walk from Piccadilly train station and Piccadilly Gardens Square