A pinched nerve in the upper back occurs when a nerve is compressed or squeezed by surrounding bone or tissue. This may result in symptoms like pain, tingling, or numbness, and can be caused by factors like a herniated disk or bone spur.

In some cases, a pinched nerve in your upper back can also be brought on by posture issues or a sports or weightlifting injury. Your symptoms may be localized to the upper back area, or they may radiate to other areas, including your neck, arms, or chest.

If you’re experiencing symptoms consistent with a pinched nerve, it’s best to talk with a healthcare professional. They can help you determine the cause and recommend an appropriate treatment plan.

A pinched nerve in your upper back can trigger sharp pain that may hurt more when you turn to one side or when you adjust your posture. You may feel pain more on your right or left side, depending on where the nerve is being compressed.

Sometimes the pain can radiate down the spine or through your torso, so you may also feel it in your shoulders and chest. You may also feel a tingling or “pins and needles” sensation in those areas.

Other symptoms of a pinched nerve in your upper back include weakness in your back muscles, shoulder muscles, or any muscle that’s connected to the affected nerve.

Your back muscles may not function properly when you try to bend over or lean back. You could feel stiff when trying to move, and even sitting for a long time may be difficult.

Anatomy of the spine

To learn how spinal nerves can become compressed, it helps to understand the anatomy of the spinal column.

You have 24 vertebrae, which are bones separated by disks. The disks help hold the bones together and act as cushions between them. Together, the bones and disks form the spinal column, a tough, flexible rod that allows you to stand, sit, walk, and bend from side to side and front to back.

Running down the middle of all the vertebrae is the spinal cord, a tube made up of nerve tissue. Extending from the spinal cord are spinal nerve roots that connect to a massive network of nerves throughout your body.

A common cause of pinched nerves in the back is a herniated disk. This occurs when the soft center of a disk, known as the nucleus, pushes through the harder outer disk layer, called the annulus.

If the nucleus pushes against a nerve in the spinal column, it may pinch the nerve and cause symptoms. This is called radiculopathy.

Radiculopathy can develop in any part of the spine, which has three main sections:

  • the cervical, or neck section
  • the thoracic, which is the upper back section between the lumbar and cervical sections
  • the lumbar, or lower back section

The main cause of disk herniation is age-related wear and tear. Disks lose some of their fluid through the years and become less flexible and more vulnerable to cracking and herniation.

This disk degeneration can happen in the upper back slowly over time. It can also be accelerated by lifting heavy items over your head.

Other possible causes of a pinched nerve in the upper back include:

  • injuries that directly impact a nerve or cause a bone or other adjacent structure to press on a nerve
  • bone spurs, which are unusual growths of bone that may press on nerves
  • rheumatoid arthritis, which causes inflammation that may affect the spinal cord and can put pressure on the spinal nerves

Your doctor may be able to diagnose a pinched nerve in your upper back by evaluating your symptoms and medical history and by examining your back. If a pinched nerve isn’t obvious, your doctor may recommend an imaging test, such as:

  • MRI scans: An MRI can take detailed images of soft tissue, such as the disks in your spinal column, and can sometimes pick up signs of nerve compression.
  • CT scan: CT scans are painless and noninvasive tests that can create detailed pictures of your nerve roots.
  • Ultrasound: An ultrasound uses sound waves to create images, and may also detect nerve compression in the upper back.
  • Nerve conduction study: This test checks nerve pulses and how your nerves and muscles respond to them by sending small electrical charges through special electrodes placed on your skin.
  • Electromyography (EMG): In an EMG, your doctor will inject a needle into the muscles activated by the nerves they believe are injured. The way the muscles respond to the electrical charge delivered by the needle can indicate if there’s nerve damage in that area.

Doctors may initially recommend more conservative management methods, including rest and over-the-counter medications, to relieve symptoms of a pinched nerve.

Rest

Rest is the most common treatment for a pinched nerve in the upper back. You should refrain from activities that could strain your upper back, such as lifting heavy objects over your head or any strenuous pushing or pulling.

Medications

Along with rest, you may find pain relief by taking nonsteroidal anti-inflammatory drugs (NSAIDs) or trying medications containing ingredients like lidocaine. Corticosteroid injections may also reduce inflammation and pain in the affected areas.

Physical therapy

Physical therapy may also help relieve symptoms of a pinched nerve. Your doctor may recommend this therapy to exercise and strengthen the muscles of your upper back, which may help reduce pressure on a nerve.

A physical therapist may also help you learn to modify the way you do certain tasks, such as yard work or lifting heavy items, to help ease the burden on your back muscles. Adjusting your standing and sitting postures may also be part of your physical therapy.

Surgery

If rest and physical therapy don’t help, surgery may help treat a painful pinched nerve in the upper back. This could involve removing part of a herniated disk or a bone spur.

While surgery can be quite effective, it’s usually a last resort.

While resting your upper back muscles is important after a pinched nerve diagnosis, there are a few exercises you can do to help improve your flexibility and ease your pain.

Remember to talk with your doctor or physical therapist first before trying any stretching or exercise routine that could affect your pinched nerve.

Prone head lift

This stretch can help your upper back and neck muscles.

  1. Lie on your stomach. Raise your upper body by resting on your elbows.
  2. Tuck your chin down toward your chest.
  3. Slowly lift your head so your eyes are looking as high up as they can without straining your neck or back.
  4. Hold for 5 seconds, then slowly lower your head to the starting position.
  5. Hold in the starting position for 5 seconds before repeating your head lift.
  6. Repeat up to 10 times a day.

Scapular retraction

This exercise can help with posture.

  1. Stand with your arms at your side and your head in a neutral position.
  2. Slowly pull your shoulders back and down, as if trying to squeeze your shoulder blades together.
  3. Hold for 10 seconds, then return to your starting position.
  4. Repeat 5 times. Do 2 sets of 5 repetitions each day.

If your doctor or physical therapist recommends it, you can add resistance by stretching a towel or resistance band in front of you while you move and squeeze your shoulders.

Mild upper back pain or tingling that fades after a few days may just be the result of temporary inflammation and pressure on a nerve. These symptoms typically don’t require a visit to the doctor.

However, if upper back pain is a recurring problem, explain your symptoms to your doctor. The Healthline FindCare tool can provide options in your area if you don’t already have a doctor.

If you have back pain or numbness that lasts for several days without relief, you should see a doctor soon.

Also, if pain shoots down your spine or out across your torso, make an appointment. Tingling or numbness in your arms or legs should also prompt a visit to your doctor.

What type of doctor should you see?

If you think you may have a pinched nerve in your upper back, you can start with a primary care doctor. They may be able to help you manage mild symptoms, or they may refer you to a specialist like a neurologist, who specializes in diagnosing and treating nerve issues.

In many cases, rest can help you recover from a pinched nerve in the upper back. Take an NSAID for pain if you’re able to, but always follow the label’s instructions or the guidance of your doctor.

If pain, numbness, or other symptoms persist after rest, contact your doctor and explain your symptoms in detail, including when they started and what, if anything, brings relief.