While upper back pain isn’t quite as common as pain that affects the lower back, it’s still very much a source of pain and discomfort for a great many people. Your upper back consists of the area that your thoracic spine is a part of, nestled in between your cervical spine (or neck) and your lumbar spine (lower back).
Your thoracic spine is without a doubt the most stable part of your spine. It attaches directly to the rib cage, which tends to limit the overall range of motion of your upper back.
With that in mind, the most common causes of upper back pain are sprains or strains, muscle tension resulting from poor posture, or extended periods of time spent looking downwards (at cell phones or laptop screens, for example).
If you’re experiencing any pain in your upper back region, you know how uncomfortable it can be. That’s why we’ve put together this list of the top seven upper back pain remedies that you can immediately apply to find relief.
Let’s get right into them.
7 Upper Back Pain Remedies for Immediate Relief
If your upper back pain is causing you a great deal of discomfort, try to take some time out of your busy schedule and just take it easy. Taking a day or two to rest can do wonders. It gives your body time to naturally recuperate. However, it’s important to remember not to rest for too long.
Spend a day or two taking it easy at most and then ease yourself back into a more active lifestyle. Too long spent idle can further weaken your muscles and make things worse!
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Use Over-the-Counter Pain Remedies
Rather than using prescription strength narcotics or muscle relaxants, most cases of upper back pain can be dealt with using everyday OTC pain medications. Ibuprofen, acetaminophen, and naproxen are the most commonly used varieties.
They work to either fight off inflammation in your body or prevent your brain from getting pain signals sent from your nerves. Just make sure that you take the medication with food, and never take more than the recommended dosage.
Use an Ice Pack and a Heating Pad
Ice therapy and heated therapy is one of the most well-known treatments for muscle pain, and for a good reason. It’s incredibly effective when it comes to relieving upper back pain.
Use an ice pack for the first couple of days to deal with any inflammation or swelling, and then switch over to a heating pad (or even just take a warm bath) to help relax the muscles and get the blood flowing. Both forms of therapy will make a noticeable difference for your upper back pain.
Practice Good Posture
Poor posture can cause a wide range of unpleasant problems. The most noteworthy side effect of chronic poor posture is a curving of the spine.
This leads to an increased amount of pressure being placed on your spine, which of course causes all sorts of problems, including back pain. To help alleviate this, it’s important to make an effort to improve your posture.
Don’t slump or slouch, and be sure to sit or stand tall. Keep your shoulders and your tummy pulled in to help keep your back supported. When you first begin working on this, it feels slightly uncomfortable, but your body will quickly adapt.
Perform Gentle Stretching and Light Exercises
Gently stretching out the affected areas of your back can dramatically improve your back pain symptoms, especially if you begin stretching at the first sign of trouble. It’s essential to use slow, deliberate movements while you stretch, and to hold the stretches for at least 30 seconds.
Your stretching routine should be repeated several times throughout the day. In addition, consult with your doctor about the possibility of doing some light exercising. This can help strengthen the muscles in your back, helping to prevent future back injuries from occurring.
Use a Foam Roller
Using a foam roller to massage the affected areas of your upper back can do wonders. Foam rollers are commonly used in yoga and physiotherapy due to their effectiveness. All you have to do is place a piece of firm foam on the floor, lie down with your upper back pressed into it, and roll it around so it massages your painful areas.
You should spend at least 10 minutes using a foam roller to massage your upper back. Alternatively, you can seek out a professional massage therapist.
Check Out Back Pain Relief For Life
Back Pain Relief For Life is a fantastic program designed by Ian Hart. It focuses on completely eliminating all types of back pain with a 100% natural method that can easily be done in only 20 minutes per day.
All that is required is a little bit of your time and properly following the instructions for some simple movements that have been proven to provide relief for your back pain. We can’t recommend this program enough.
Back pain, no matter where it is localized, is one of the most unpleasant types of pain you could possibly experience. It’s absolutely vital to get any issues with your back addressed as early as possible. With proper care, most issues involving both your upper and lower back can be resolved within a matter of weeks.
Without proper care however, chronic or severe back pain can end up having some pretty serious complications, including:
- Long-term disability
- Nerve damage
- Weight Gain
This is why it’s so important to address any issues with your back in a timely manner. Most of these complications can be easily avoided with proper treatment.
If you are experiencing upper back pain, or pain in any area of your back, be sure to try out the methods listed above and elsewhere on this site. They are all proven methods to relieve back pain, particularly if you look into the Back Pain Relief For Life program that we recommend.