The Hidden Link Between Upper Back Pain and Headaches — and How Chiropractic Care Can Help
If you’ve ever noticed that your headaches seem to start in your shoulders or upper back, you’re not imagining things. The tension that builds up through your neck, shoulders, and upper thoracic spine can often trigger painful, recurring headaches. At Rochester Sports Chiropractic in Mendon, NY, we see this pattern every week—especially among athletes, desk workers, and parents juggling long hours of physical or mental stress.
Understanding where these headaches start is the key to finding lasting relief.
What Causes Upper Back Pain and Related Headaches
Your upper back (thoracic spine) and neck (cervical spine) are closely connected by muscles, nerves, and joints. When posture, muscle tightness, or injury cause dysfunction in this region, the result can be:
Muscle tension and trigger points in the upper traps and shoulders
Joint restriction between the neck and upper back
Nerve irritation that radiates pain upward into the head
Poor posture from phone or computer use (“tech neck”)
Stress-related muscle guarding that locks the shoulder blades and spine in tight positions
These factors often combine to create what’s known as cervicogenic headaches—headaches that originate from tension or dysfunction in the upper spine and surrounding muscles.
Why Chiropractic Care Helps
Chiropractic care focuses on restoring normal motion and alignment in the spine—especially in the upper back and neck, where tension headaches often start. At Rochester Sports Chiropractic, we use a combination of:
Targeted spinal adjustments to restore movement in stiff joints
Soft-tissue therapy and myofascial release for overworked muscles
Postural correction and ergonomic coaching to prevent recurrence
Home exercises that strengthen the upper back and improve endurance
When the spine moves properly and the surrounding muscles are balanced, pressure on nerves and soft tissues decreases—often reducing or eliminating headaches altogether.
The Posture Connection
Many patients don’t realize how much posture contributes to upper back pain and headaches. Hours of sitting at a desk or looking down at a phone can cause rounded shoulders and a forward head position. This increases strain on the upper thoracic spine and base of the skull.
By addressing posture through chiropractic adjustments, mobility exercises, and movement awareness, patients often experience noticeable improvements in both pain and energy levels.
Complementary Support Options
For patients needing additional support, we may recommend whole-food supplements that target inflammation and muscle recovery, such as Boswellia Complex or Magnesium Lactate from Standard Process. These help reduce muscle tension, support nerve health, and enhance the healing process when combined with consistent chiropractic care.
When to Seek Care
If your headaches are becoming more frequent, or you experience tightness between your shoulder blades, it may be time for a spinal evaluation. Early care helps prevent chronic pain, improves posture, and restores natural movement before symptoms worsen.
Local Chiropractic Care for Headache Relief
At Rochester Sports Chiropractic, our goal is simple—to help you move better, feel better, and live headache-free.
Whether your pain stems from sports, posture, or stress, we can help identify the root cause and create a personalized plan to restore balance.
📍 Located in Mendon, proudly serving Honeoye Falls, Pittsford, Victor, and Rush, NY.
Schedule your appointment today and take the first step toward lasting relief from upper back pain and headaches.
