Best Massage Techniques For Upper Back Pain
By: Daoyi Wellness
Upper back pain can sneak up on you after hours at a desk, a long commute, or even just a stressful week.
While lower back issues tend to get more attention, upper back pain is just as common—especially in our tech-heavy, desk-bound routines. Whether it’s muscle tension from poor posture or chronic discomfort caused by underlying conditions, the right massage therapy can be a game-changer.
Let’s get right into it!
What Causes Upper Back Pain?
Upper back pain, particularly in the thoracic spine region, often stems from postural strain. The rise in “tech neck”—caused by looking down at devices—has become a modern epidemic. Add in long workdays spent hunched over a desk or repeated overhead movements in physical labour jobs, and you’ve got a recipe for muscular imbalance and tension.
Stress is another major factor, often causing people to unconsciously tighten their shoulder and neck muscles.
According to the Canadian Chiropractic Association, an estimated 80% of adults will experience back pain at some point in their lives, and upper back pain is increasingly reported among young professionals and students.
Why Massage Therapy Works For Upper Back Pain?
Massage therapy isn’t just about relaxation—it’s an effective treatment for musculoskeletal discomfort. It improves circulation, enhances lymphatic drainage, and reduces inflammation in affected muscles. When a registered massage therapist (RMT) works on tight areas, they stimulate endorphin release, the body’s natural painkillers.
For upper back pain, this means reduced tension around the shoulder blades, spine, and neck. Massage also helps correct poor posture by improving muscle flexibility and alignment, making it easier to maintain a neutral spine.
Swedish Massage
Swedish massage is one of the most well-known techniques and is ideal for relieving mild tension. It involves long, flowing strokes, gentle kneading, and rhythmic tapping.
For those new to massage or dealing with stress-related upper back pain, Swedish massage offers a soothing way to loosen muscle fibres without causing discomfort. It’s particularly effective when the pain is caused by emotional stress or general fatigue.
Deep Tissue Massage
For chronic upper back pain or long-term muscle knots, deep tissue massage goes beyond the surface. This technique targets deeper layers of muscle and fascia using firm pressure and slow strokes.
It’s effective in breaking down adhesions and improving limited mobility, especially in the rhomboid and trapezius muscles. However, it’s not recommended for everyone—if you have a low pain threshold or certain medical conditions, discuss alternatives with your RMT.
Trigger Point Therapy
This technique focuses on specific “trigger points” or tight knots within muscle tissue that refer pain to other areas. In the upper back, these trigger points often reside near the shoulder blades or base of the neck.
By applying direct pressure followed by release techniques, an RMT can help alleviate both localized and radiating pain. Trigger point therapy is especially useful when you feel pain in one spot but suspect the cause lies elsewhere.
Myofascial Release
Myofascial release works on the fascia—the connective tissue that surrounds muscles and organs. If your pain is related to poor posture or repetitive motion, fascia restrictions may be to blame.
This technique uses gentle, sustained pressure to stretch and soften the fascia, freeing up tension and improving range of motion. It’s a slower, more meditative method but incredibly effective for long-term relief.
Shiatsu Massage
Originating from Japan, Shiatsu massage uses finger pressure on specific acupressure points to balance the body’s energy flow. It’s especially useful for individuals whose upper back pain is linked to anxiety, mental stress, or energy blockages.
The technique doesn’t involve oils or kneading but rather rhythmic, firm pressure that follows traditional meridian lines.
Hot Stone Massage
Using heated basalt stones, this massage technique is perfect for loosening very tight upper back muscles. The warmth from the stones penetrates deep into muscle tissue, promoting blood flow and reducing stiffness.
The therapist often places stones directly on tension areas or uses them as an extension of their hands to provide deeper pressure. It’s a great choice for clients who want deep muscle relaxation without the intensity of deep tissue massage.
Cupping Therapy (As A Complementary Method)
Cupping therapy uses suction cups to create negative pressure on the skin, lifting the fascia and encouraging blood flow to stagnant areas. Although not a traditional massage technique, it’s commonly used alongside other modalities for upper back pain. Cupping helps break up scar tissue, reduce inflammation, and improve mobility—especially useful for athletic clients or those with repetitive strain injuries.
Combining Massage With Stretching And Exercise
To maintain the benefits of massage, clients should also engage in regular stretching and mobility work. Simple stretches like the child’s pose, thread-the-needle, and thoracic extensions can help keep the upper back flexible. Strengthening exercises such as rows or scapular retractions also improve posture and prevent recurrence. Investing in an ergonomic chair or adjusting your workstation can make a significant difference in your long-term results.
How Often Should You Get A Massage For Upper Back Pain?
The frequency of massage depends on the severity and cause of your pain. For acute flare-ups, weekly sessions for 3 to 4 weeks are often recommended. For maintenance or stress-related tension, a bi-weekly or monthly session can help keep symptoms at bay. Always consult your RMT and primary healthcare provider if your pain is persistent or worsens.
When Massage Might Not Be Enough
Massage therapy is incredibly beneficial, but it’s not a cure-all. If your upper back pain is accompanied by numbness, tingling, or severe mobility restrictions, it’s crucial to seek a professional diagnosis. You may require physiotherapy, chiropractic care, or diagnostic imaging to rule out more serious conditions. An integrated approach combining massage, exercise, and medical care often yields the best results.
What To Expect From Your First Massage Session
If it’s your first time seeing an RMT, expect a brief intake where the therapist asks about your symptoms, posture habits, and medical history. The session typically lasts 45 to 90 minutes, and you’ll be covered by a sheet at all times except for the area being worked on.
After your massage, drink plenty of water and avoid intense physical activity for the rest of the day. Many Canadian benefit plans cover massage therapy—just make sure your provider is registered and your plan doesn’t require a doctor’s note.
FAQs
Can Massage Get Rid Of Upper Back Pain Completely?
Massage can significantly reduce or eliminate pain caused by muscle tension, but if the root cause is structural or medical, it should be used alongside other treatments.
Is It Safe To Get A Massage If I Have A Herniated Disc?
It depends on the severity and location. Always consult a healthcare provider and inform your RMT of your condition before beginning treatment.
How Long Do The Benefits Of A Massage Last?
For mild pain, relief can last days to weeks. Chronic conditions may require regular sessions to maintain benefits.
Can I Go Back To Work Right After A Massage?
Yes, but it’s advisable to take it easy, especially after deep tissue work, as your muscles may feel tender.
What Should I Wear To My Appointment? Comfortable clothing is ideal. You’ll be asked to undress to your comfort level and will always be draped appropriately.
Do I Need A Referral For Massage Therapy In Canada?
Not typically, but some insurance providers may require a doctor’s note for reimbursement.
Can Massage Help With Tech Neck?
Absolutely. Massage therapy, especially when combined with posture correction exercises, can help reverse the effects of tech neck.
Are There Side Effects To Massage Therapy?
Minor soreness or fatigue is common, especially after deep tissue massage. Serious side effects are rare when performed by a qualified RMT.
Is Massage Therapy Covered By OHIP?
No, but many extended health benefit plans do offer coverage for registered massage therapy.
Can I Combine Massage With Other Treatments Like Acupuncture Or Physiotherapy?
Yes, many clinics offer integrated care plans that combine modalities for more effective treatment of upper back pain.
If you have any questions about our article “Best Massage Techniques For Upper Back Pain” or need massage therapy services contact us at info@daoyiwellness.com or call us at (647) 825-5061.