What Is Good For Upper Back Pain

By Peter L

October 30, 2021

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Zyllion Shiatsu Pillow Massager With Heat

Upper Back Pain Exercises & Stretches – Ask Doctor Jo

Compact but powerful massage pillow perfect for your lower back

For those searching for an affordable back pain relief product, theres the Zyllion Shiatsu Pillow Massager with Heat.

Its compact size means its ideal for travel, plus it can easily be secured to a chair to work on your lower back.

However dont be fooled by the size, this massage cushion is still powerful.

The shiatsu nodes deliver a deep and satisfying massage, changing direction every minute to mimic the hands of a real masseuse.

Some users did in fact find it too powerful and even painful on their spine.

Thankfully it comes with a sleeve that you can slide on to lessen the intensity.

Also tucking neatly into your neck, many consumers raved about how successful it had been in dealing with their neck pain.

Voeluxs Posture Corrector Brace:

This is one of the best back brace for pain in the upper back. By using this product you will get instant relief from the pain. Its function is to improve posture and reduce slouching by getting the shoulders and clavicle in correct alignment. The product is made of neoprene and uses stiff straps such that it does not become loose once it has adjusted to your shape. This product fits most physiques.

This back brace does not exert excessive pressure on stomach however, it lower back support is limited.

Establish An Exercise Routine

“Regular exercise can help maintain proper strength and flexibility of the upper back in addition to the targeted exercises previously mentioned,” says Dr. Manejias. “A program such as Pilates can help build up the scapular stabilizing muscles and core strength.” This can go along way in preventing upper-back pain.

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Can Stress Cause Upper Back Pain

In short, yesemotional stress can cause upper back pain. In times of stress, the body responds with fight or flight behavior the nervous system kicks into overdrive in order to protect vital organs. Feeling stress in the body can result in reduced blood flow to soft tissues , meaning less oxygen can pass through the area. As a result, those under stress are likely to experience muscle spasms, tension and, pain in the back.

Potential Side Effects Of Electrotherapy Treatment

Skin irritation where electrodes are placed is the most common side effect of electrotherapy. Certain electrotherapy patients have developed eczematous lesions due to this skin irritation .

Summary

Most conservative treatments for upper back pain are relatively safe, though you should be careful to follow your doctor’s instructions to ensure proper risk management.

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Your Spine While You Sleep

One of the main functions of the spinal cord is to maintain balance so we can walk upright and our motor controls can function properly. If youve ever heard someone say its a miracle that humans can walk upright, its not so far from the truth. However, it takes a lot of subconscious effort, and the spinal curve is essential for it all to work.

What Are Common Upper Back Pain Treatments

The range of treatments for upper back pain and neck and mid-back pain, too suggest there is no best option. These are some examples of different approaches that may help you.

In most cases, upper back pain is not a cause for worry however, it can be uncomfortable, painful, and inconvenient. Furthermore, if pain develops suddenly and is severesuch as from an injury and, certainly if pain and symptoms progressively worsen you should seek medical attention.

Simple home remedies. In general, the following home treatments may help relieve upper back pain. Ignore the hype about special products marketed on TV or social media. Stick with what science says works, at least for most people with minor musculoskeletal strain:

Gentle stretches
Over-the-counter medication such as ibuprofen , naproxen , or acetaminophen
Ice to reduce pain and swelling
Heat to improve mobility and ease stiffness

Posture exercises. If your posture is good, your spinal structures should be correctly aligned, which reduces back strain. Start with these strategies to improve the way you stand or sit.

Injections. A trigger point injection is a direct shot of powerful pain medicine. It may solve your problem, or it may just buy you enough pain-free time to pursue other interventions to get your upper back pain in check.

Posture Corrector By Only1million:

This is another back brace that has an ergonomic shape to provide relief from upper back pain. It has double tightening straps which gently realigns the spine. It is made of high quality neoprene and Velcro to give it an excellent fit. By using this product just three times a week you can experience relief from back pain and also improve posture and muscle endurance.

However, one thing to keep in mind while using the brace is that you must wear it over clothing, so as to keep the Velcro from scratching the under-arms.

Why Does It Matter

How to relieve upper back pain with exercises

When the body experiences trauma, like a car accident, a fall from a ladder, or slipping on the ice, the body has to find a way to accommodate the damage, heal it, and keep us walking upright. These changes can create misalignments that sometimes last for years and cause pain.

If youre wondering what this has to do with sleep, the answer is two-fold. One, sleeping wrong can be enough trauma to cause these issues, and two, sleeping right is a big part of healing these issues. So while those with chronic back pain might think they have a rocky relationship with sleep, the real issue might be the habits or the mattress.

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Playmakars Back Care Bundle Exclusive To The Good Body

A trio of back pain relief tools!

Why just look for one back pain relief product, when you could have three!

This exclusive offer is solely for readers of The Good Body and we guarantee you wont be able to find it cheaper anywhere else online.

First up is the PlayMakar MVP Percussion Massager

Delivering powerful strokes you can put it straight to work on your back, neck, spine, or anywhere else that needs relief.

It ships with six unique attachments, including a spade head for your back and neck. With six different speed settings it can really help to improve your range of motion.

Compared to other gun massagers on the market its really quiet, and when fully charged lasts for hours.

You also get the PlayMakar SPORT Electrical Muscle Stimulator

Its ideal for both acute and chronic back pain thanks to the EMS and TENS programs.

Six EMS programs work by sending electrical pulses to contract your muscles, speeding up the recovery process for back injuries.

Four TENS programs help block the pain signals being sent to your brain, enabling you to better manage your daily pain.

With two separate channels you have the flexibility to tailor the intensity on each one, with 25 different levels to choose from. Its ideal if you want to treat two areas of your back with different strengths.

Finally, you get the PlayMakar Power Gel Roll-On!

Offering cooling relief from back pain, with all natural ingredients such as arnica and boswellia, its ideal for throwing in your bag.

W & Y Stretch & Retract

Targeted muscle: Opens chest muscles & strengthens lower trapsThis exercise both strengthens and stretches all the right posture muscles. And the best thing is that its easy to do it from anywhere even in your office.How to do it: Begin standing with your back straight. Make W shape with your arms. Bend both of arms to about 90 degree angle as you lower them to your stomach area and then squeeze your shoulder blades together. Hold for 2 breaths. Make Y shape with your arms by extending both arms up. Hold for 2 breaths. Hold 1-2 at each end point, Aim for 10 repetitions

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Ireliev Premium Tens + Ems Pain Relief & Recovery

Discover effective back pain treatment with a TENS unit

A TENS unit is a small device that sends electrical pulses to the source of your pain via electrodes that you position on your skin.

It also emits a signal to your brain and spine to reduce the level of pain, and has been widely used in the medical industry since the 1960sfor a range of different conditions.

TENS units are available without prescription, and there are a number of different options available ranging in price.

One of the brands we particularly like is iReliev.

The iReliev Premium device also has electric muscle stimulation capabilities, which can be useful for many things, including releasing muscle tightness and muscle recovery.

iRelievs Premium TENS + EMS Pain Relief & Recovery system has 14 different programs, is rechargeable, and has a backlit and extra-large digital display.

A powerful handheld massager you can rely on

For a back pain relief tool that really packs a punch it has to be the Theragun PRO.

We reviewed the PRO after months of testing and found it to be both powerful and intuitive.

If youre not familiar with a Theragun device, theyre essentially percussion massagers that deliver a real deep tissue massage pounding 16mms into your muscles to be precise!

With four adjustable arm positions and three grips, you can experiment with various combinations to get to all those hard to reach places.

Investing in the PRO means youll never run out of power:

When To See A Doctor For Upper Back Pain

While most upper back pain goes away within a few weeks, with or without at-home treatment, this type of pain could require medical attention. So when should you worry about upper back pain, and how do you know if upper back pain is serious? Some serious symptoms, as outlined below, warrant a visit to the doctor.

Contact your doctor for an appointment if discomfort still persists after a week of at-home treatment or if:

Discomfort has become severe, especially when lying down
You notice weakness or numbness in one arms or legs
Pain radiates down one legs

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Change What You Sleep On

Who knew you could make so much progress toward relieving your back pain by simply just going to bed?

Make sure you have the right pillow.

You should be sleeping on a feather pillow or a memory foam pillow at night. These will adapt to the shape of your head and change shapes throughout the night as you move.

Firm pillows elevate your neck too high and that type of angle for a prolonged period is a common cause of neck pain.

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.

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Resteck Shiatsu Neck And Back Massager

Switch on this classic back and neck massager, and relax

When youre looking for back pain relief, sometimes you simply want something you can pop on then sit back and relax.

Restecks Shiatsu Neck and Back Massager offers you exactly that, just drape on, position where you need it and enjoy the relief.

Complete with handles, you can position the back massager where you need it, then maneuver it to reach the perfect spot.

Its so easy to operate with four simple buttons controlling all the different functions. Choose from various massage options, plus heat and vibrations settings to tailor your treatment.

One important thing to note is that you need to be plugged into the mains at all times when using the device.

This is obviously not something you need to worry about with a handheld tool like the PlayMakar MVP Massager or a product like the Aku Mat.

However it does with a handy carrying case and a car adaptor for portability.

Owners of this massager commented on the excellent quality and remarked that it had quickly become a pain relief tool they used to manage their pain daily.

Plus it comes with a lifetime warranty so the manufacturer is pretty sure youll love it!

What Is Upper Back Pain

Neck Stretches for Upper Back Pain Relief

Many people experience pain between their neck and shoulder blades. This is called upper back pain. Upper back pain can be constant or occur only when doing activities. Sometimes upper back pain can be so severe that it interferes with normal life. A doctor can help diagnose and help determine what to do to relieve upper back pain.

Upper back pain is the discomfort experienced between the neck and shoulder blades. If you have upper back pain, you may have symptoms that come on gradually or all at once. This could include:

Sharp, stabbing sensation

Upper back pain may be caused by several different things like:

Injury, overuse, or muscle strain
Poor posture
Herniated disk

Upper back pain can affect anyone.

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Does My Pillow Matter

While a better mattress certainly can help with back pain and proper spinal alignment, it isnt the only factor. When paired with the proper pillow, the duo could help reduce back pain and contribute to a healthier sleep experience by properly elevating the neck and shoulders for better support.

Read More:Our Best Pillows Guide

Flexguard Supports Back Brace Posture Corrector:

This posture corrector is designed to provide support the upper as well as the lower back. It also aligns back and chest muscles. When used along with physical therapy, this back brace can treat conditions like spondylolisthesis, scoliosis, and thoracic outlet syndrome. This brace is made of comfortable and durable cushioned material.

Even after so much of pros, this back brace too comes with a cons and that is, it is too restrictive to wear during most physical activities.

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Causes Of Upper Back Pain

The course of upper back painand how to treat itdepends on the underlying cause of the condition. Even in cases where it seems obvious what started the upper back pain, such as an injury from a fall, the specific source of pain within the body can sometimes remain elusive.

Regardless of whether the exact source of upper back pain can be determined, it helps to know the various potential causes in order to better narrow down which treatments may be best.

Stop Stressing The Unexpected Key To How To Get Rid Of Upper Back Pain

Low Back Pain Pictures: Symptoms, Causes, Treatments

Stress causes tension in your neck and shoulders and can be a huge factor in your neck pain.

Learning to manage daily stresses and anxieties can do a lot for your overall health. Practice your deep breathing or take up yoga bonus! You get your exercise and relaxation in all at once. Two birds, one stone.

Knowing how to get rid of back pain isnt always as straightforward as we might like to think think twice before applying heat to try to loosen those muscles, for example, because you might actually cause more inflammation!

But if you follow these ten tips on how to get rid of back pain, youll be on your way to tip top shape in no time.

The Seated Levator Scapulae Stretch

It is one of the most effective upper back stretches. The Levator scapulae muscle especially gets so tight from long telephone texting and prolonged office work.

Directions:

Start this exercise in a sitting position and grasp the lower portion of your chair with your right arm.
Bring your chin in towards your chest and rotate your head towards the left shoulder.
Use your left arm gently push your head down facing towards your left armpit till you are feeling a slight stretch along the right facet of your neck.
Hold this position for 15 to 20 seconds.
Repeat on the other facet.
Aim for three repetitions of this stretch on either side.

Overview Of Upper Back Pain

Upper back pain is classified as pain or discomfort in the area between your shoulder blades. This type of back pain can be mild or severe. It may be constant, or you may only notice it with activity.

Although back pain is very common, upper back pain is less common than lower back pain. This is because the bones in your upper and middle back are attached to your ribcage and are not as mobile as those in your neck or lower back.

Get to the bottom of your pain by coming to Dignity Health orthopedic services. Find a doctor or location that fits your needs.

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Upper Trapezius Muscle Stretch

This is a notable exercise regime amongst our 15 upper back stretches for upper back pain relief. Because of bad posture, the upper traps get extremely tight.

Thus, this is often an excellent stretch to combat that hunchback posture that we all wish to conquer.