Sunday, June 16, 2024
HomeFactsHow To Ease Upper Back Pain

How To Ease Upper Back Pain

Treatments For Upper Back Pain

How to Relieve Lower Back Pain IN SECONDS

To relieve upper back pain, your doctor will customize your treatment based on your symptoms, risk factors, and medical history.

Your doctor may prescribe one or more of the following treatments:

Physical therapy

Physical therapy could include things like helping you improve your posture and the way you hold your body, stretching your muscles, examining your pain tolerance, aerobics, and strengthening your abdomen muscles. These interventions ultimately take strain off of your back muscles and improve pain levels.

Mindfulness and meditation

To manage the emotional side of relieving upper back pain, your doctor may refer you to a mindfulness or meditation specialist. This can help you manage frustration, stress, and depression as you continue down your road of healing.


To relieve upper back pain, your doctor may evaluate your diet. Some foods are irritating to the body, especially foods containing high amounts of sugar or fat. Maintaining a healthy weight and eating healthy foods can help strengthen your back and reduce pain.


Some injection-based procedures can help to relieve upper back pain. For instance, your doctor might recommend a nerve block or epidural steroid injection .


Your doctor may prescribe medications like anti-inflammatory drugs or muscle relaxants to help relieve upper back pain. These medications are usually done for the short term or in conjunction with other treatment options.


Could Upper Back Pain Mean Something More Serious

There is always a chance that your upper back pain could be caused by a much bigger problem. Degenerative Disc Disease , a herniated disc, and osteoarthritis are possible underlying problems causing your upper back pain. Shapiro cautions that while pain should never be ignored, normal muscle soreness from exercising is nothing to be concerned about. He warns, however, that you should question intense pain that doesnt go away over time. If you notice symptoms like fever, chills, tingling in your chest or stomach along with your upper back pain you should see your doctor.

Sharp, shooting, radiating, severe, unexplained acute pain or chronic pain lasting more than a few days could be your body’s way of telling you that something more serious is going on, Shapiro says.

How A Few Back Stretches At Your Desk Can Prevent Pain

According to the American Chiropractic Association, 80 percent of the population will experience back pain at some point in their lives. Its also one of the most common reasons for missed work.

And its not merely because people are forgetting to lift with their knees.

In fact, if youre reading this while sitting in front of your computer or craning your neck over your phone, you may be helping to lay the foundation for your own future discomfort.

Prolonged periods of sitting done often in todays office environment have been linked to bad posture, poor circulation, and neck strain.

Thankfully, it doesnt take a lot to help prevent potential problems from occurring. Periodic stretching of the arms and upper back muscles, including the rhomboid and trapezius , should be part of your daily work regimen.

The key is to find a few easy exercises that youre comfortable doing at your desk, and then stick with them.

Here are four simple upper back muscle stretches that can be done just about anywhere you find yourself seated in the office, on an airplane, or even at the kitchen table.

Just remember to take it slow whenever you begin a new exercise routine.

  • Begin by sitting upright, relaxing your shoulders, and placing your hands on your lap. Carefully lean your right ear over your right shoulder.
  • Slowly move your chin down and let it drop toward your chest while keeping your back straight.
  • Also Check: Advil Or Aleve For Back Pain

    How Is Upper Back Pain Diagnosed

    Your healthcare provider will ask you questions about your medical history, activity level and symptoms. They will also ask you questions about your pain. These questions may include:

    • When did the pain start?
    • Where does the pain hurt the most?
    • Does anything you do make the pain feel better?
    • Does anything you do make the pain feel worse?

    Your healthcare provider may do a physical exam. They may have you lift or bend your legs to see how moving affects your pain. Your healthcare provider may test your muscle strength and reflexes.

    Depending on what your healthcare provider finds, they may order additional tests. These tests may include:

    • Spine X-ray: Uses radiation to produce images of the bones in your spine.
    • Magnetic resonance imaging scan: Uses a magnet and radio waves to create pictures of your bones, muscles, tendons and other soft tissues in your spine.
    • Computed tomography scan: Uses X-rays and a computer to create 3D images of the bones and soft tissues in the spine.
    • Electromyography : Tests the nerves and muscles in your spine and checks for nerve damage , which can cause tingling or numbness in your legs.
    • Blood test: Can detect genetic markers for some conditions that cause back pain.

    Is It Safe To Exercise With Upper Back Pain

    Five Best Back Pain Stretches For Back Pain Relief

    The answer to whether or not you should work out with back pain depends on the cause and severity of the pain. In addition to poor posture, upper back pain can be caused by overuse of back muscles, a herniated disc or fractured vertebrae, according to the University of Michigan.

    If you’re feeling sore and tight in the upper back , it’s best to take it easy for a few days to see if the pain subsides on its own. Regular muscle soreness from exercise should go away within three to five days. If the pain doesn’t go away, you might want to see a doctor in case it’s a more serious issue.

    It might seem counterintuitive or uncomfortable to work out when you’re in pain, but light exercise is often recommended if you’re suffering from upper back pain, as gentle stretching can help keep your muscles from getting stiffer.

    Read more:Can You Work Out With Back Pain?

    Also Check: Is Aleve Good For Lower Back Pain

    Bstretches To The Joints

    Now that all of the muscles have been stretched, the aim of the following 3 exercises is to get the joints in the upper back moving.

    7.Thoracic Rotation

    • Sit down on a chair.
    • Place your hand on the outer side of the opposite knee.
    • Using the other arm, hook your elbow onto the back of the chair.
    • Using your arms as leverage, start to rotate your spine.
    • Aim to minimize the movement in the lower back. The majority of the movement should ideally occur in the upper back.
    • Perform 30 repetitions.
    • Repeat on the other side.



    • Sit on the floor with your legs towards your left.
    • Place the right hand on the floor to your right side.
    • Keep the right arm completely straight throughout this stretch.
    • Relax your right shoulder as you lean your weight onto the right arm.
    • Glide/Shift your torso towards the right.
    • Aim to feel a stretch in the right upper back region.
    • You can increase the stretch by taking a deep breath in.
    • Hold this position for 30 seconds.
    • Repeat on the other side.

    9.Thoracic Extension


    • Lie down on the floor.
    • Place a foam roller directly under the upper back region.
    • Support the back of your head with your fingers.
    • Slowly arch your upper back backwards.
    • Make sure to keep your lower ribs down to prevent your lower back from over arching.
    • Perform 30 repetitions.

    Thoracic Spine Foam Rolling

    Targeted muscle: Releases Upper TrapeziusThis is great way to loosen up the upper trapezius muscle that gets really tight from hunchback position which is usually caused from poor posture.How to do it: Lie on your back, with your hands placed behind your head, and a foam roller placed under your upper-back. Start to slowly roll up and down beginning at your mid-back and moving towards the top of your shoulders. Pause for 15 to 20 seconds in areas that feel tight. Repeat the rolling on any areas of tightness.

    Recommended Reading: Advil Good For Back Pain

    Ways To Relieve Back Pain Naturally

    There are a wide variety of natural remedies to soothe your back, which can help reduce the intake of medications or provide an added benefit to your existing medical treatment.

    Take a look at these natural pain-relieving strategies and find out what works best for you:

    Read on to learn more about effective pain-relieving strategies for chronic back pain from natural methods.

    Prevention Of Upper Back Pain

    How to Relieve Upper Back Pain

    The following tips may help to prevent you from developing upper back pain.

    • Lift objects safely and correctly by bending at your knees and not from the waist.
    • Make sure your back is properly supported when sitting.
    • If you wake up with back pain, a more supportive mattress that adjusts to your back and supports its various curves and hollows may help.
    • Take regular breaks from sitting for long periods of time and from doing repetitive tasks.
    • Practise good posture see our section on causes of back pain.
    • Exercise regularly see our FAQ on some specific exercises for upper back strength.
    • Learn and practise good technique for any sports youre doing.
    • Stop doing any activity that you know is causing your back pain.
    • Stop smoking it can speed up the degeneration of the discs between your vertebrae that act as shock absorbers.
    • If you are overweight, losing weight may help to reduce the risk of back pain.

    Recommended Reading: Aleve Lower Back Pain

    Relax And Stay Positive

    Trying to relax is a crucial part of easing the pain as muscle tension caused by worrying about your condition may make things worse.

    Read more about:

    Although it can be difficult, it helps to stay positive and recognise that your pain should get better. People who manage to stay positive despite their pain tend to recover quicker.

    Back Pains New York Pain Care Can Help

    Here at New York Pain Care, we want to help our patients with their back pain so they may return to their daily routines as soon as possible. Our team of high-skilled doctors performs accurate diagnoses for back pain to come up with the best treatment options for each patient.

    If youre looking for a way to avoid surgery and relieve back pain, New York Pain Care is the best pain management center for you. Our services include acupuncture, medical massage, and physical therapy to provide each patient with holistic treatments for their condition. Get in touch with us today by calling 846-1824.

    Read Also: Is Motrin Good For Back Pain

    Common Causes Of Chronic Back Pain

    Chronic back painis usually age-related, but can also result from a prior injury. The mostcommon causes include:

    In some cases, its difficult to pinpoint the cause of chronic back pain.If your doctor has exhausted all diagnostic options, its time to seek asecond opinion from a back pain specialist, recommends Nava. Itsimportant not to make rushed decisions or undergo extensive medicalprocedures until the origin of the pain is found. Not only may they nothelp they could make the pain worse, warns Nava.

    If the source of the pain is not known or cant be treated, your bestoption may be to work with your doctor on reducing the flare-ups and makingthe pain manageable with nonsurgical treatments.

    Medication From The Store

    5 Stretches To Prevent and Relieve Lower Back Pain in 10 Minutes

    There are two kinds of over-the-counter pain relievers that frequently help with back pain: nonsteroidal anti-inflammatory drugs and acetaminophen. Both have some side effects, and some people may not be able to take them. Talk to your doctor before taking pain relievers. And don’t expect medication alone to solve your pain problem. Studies show you’ll probably need more than one type of treatment.

    Read Also: Is Advil Good For Back Pain

    Avoid Prolonged Static Posture

    It is important to pay attention to the joints and muscles of your spine and hip. Prevent fatigue and stresses on these joints by following simple tips, such as:

    • Avoid excessive sitting or consider using a standing desk while you work. When you sit for a long duration, the pressure on your spinal discs increase. Aim to get up every hour and walk a short distance to take the load off your discs.

    When you have a flare-up of symptoms, consider less exertive activities, such as reading a book, listening to music, or crafting. These activities can help divert your mind from the pain and let your back rest at the same time.

    Causes Of Upper Back Pain And Pain Between Shoulder Blades

    Technically, the upper back is classified as the thoracic spine, which unlike the cervical spine and lumbar spine , does not allow for any movement. Because of this, discs and vertebrae in that region are not generally susceptible to the normal wear and tear that affects other areas of the spine. This means that upper back pain is usually caused by something other than a degenerative spine condition.

    The stiffness, muscle spasms, headaches, and other general pain symptoms that come with upper back pain can be caused by a variety of factors. Injuries to other parts of your body, such as rotator cuff tears, spine fractures, or other injuries that cause trauma, can also lead to pain between your shoulder blades. A common injury is a stretching or tearing of the upper back muscles or a Trapezius Strain. This large group of muscles span the upper back, shoulders and neck. This muscle group are commonly called the trap muscles.

    Some of the most common causes of upper back pain can include:

    • Poor posture or looking downward for long periods of time
    • Recent or semi-recent accident trauma
    • Improper lifting
    • Sports or overuse injuries
    • Neck or shoulder strain

    There are many spine conditions that can limit your mobility and cause chronic pain, and eventually may require surgery. Some of those more serious causes of upper back or shoulder blade pain may include:

    • Carrying bags that are too heavy
    • Weak abdominal muscles
    Muscle Strain of the Upper Back

    Don’t Miss: Advil For Back Pain Dosage

    Sleeping And Lying Down

    • Select a firm mattress and box spring set that does not sag. If necessary, place a board under your mattress. You can also place the mattress on the floor temporarily if necessary.
    • If you’ve always slept on a soft surface, it may be more painful to change to a hard surface. Try to do what is most comfortable for you.
    • Use a back support at night to make you more comfortable. A rolled sheet or towel tied around your waist may be helpful.
    • Use a firm pillow that supports the curve of your neck.
    • Do not sleep on your side with your knees drawn up to your chest.
    • When standing up from the lying position, turn on your side, draw up both knees and swing your legs on the side of the bed. Sit up by pushing yourself up with your hands. Avoid bending forward at your waist.

    Home Remedies For Upper Back Pain Symptom Relief

    How to relieve Lower Back Pain

    Upper back pain is a verry common problem, especially for adults. It is not surprising that lower back pain is reckoned the leading cause of disability in over the world, in accordance with the American Chiropractic Association. It was shown that half of American workers reporting suffering from occasional back hassles annually If not treated promptly, this disease can lead to chronic back pain. It is a disease that is very difficult to treat. It can cause significant discomfort to the person. Treatment should be done as soon as possible. Determining the exact cause is necessary for the treatment of back pain. Understanding the information will help you to reduce the pain and feel more comfortable in life.

    If you are suffering from upper back pain and do not know why and how to treat it effectively, please read the article below. Surely you will find for yourself the cure not only the best but also the safe. They also help to prevent your disease from recurring.

    Also Check: Does Aleve Help Back Pain

    Remedies To Treat Upper Back Pain

    Home»Remedies To Treat Upper Back Pain

    Muscle spasms, stiffness, and upper back pain are common among people these days. Sitting in the same position for a long time, bending, twisting, or poor posture can cause upper back pain. An abnormal curvature of the thoracic spine called Scoliosis can also cause back pain. However, there are many things you can do at home to reduce upper back pain.

    Treatments for the Upper Back

    The earlier one goes for a treatment, the better the results will be in recovery and healing. Going for ice therapy for the first few days, and then using a hot bag later on can relieve the pain to some extent. A bag of ice can be applied to the area thats in pain for 20 minutes every four to six hours. The same goes for hot bag treatment. Begin the therapy after two or three days of icing.

    Rest Your Back When You Feel Discomfort

    Take a break if your back hurts a lot, but dont rest for too long as it can cause muscle stiffness. Instead, return to doing normal activities slowly, and avoid doing things, which you think would make the pain worse.

    Over the Counter Medication

    Use over the counter medicines such as Aleve, Aspirin, Advil, and Motrin to treat upper back pain. These medications can help reduce swelling and pain, but consult with a doctor before taking certain medications to make sure it is right for you.

    Exercise and Stretch

    Good Posture is Important


    Most Popular