Tips On How To Get Rid Of Upper Back Pain

Back pain is one of the most debilitating types of pain, simply because you use your back every time you move. Left unchecked, back pain can restrict your movements and can make it more difficult to perform everyday tasks. Even simple activities like standing up from a seated position or turning to the side can become difficult when you are experiencing pain in your back.

The pain can be located in your upper or lower back. In the upper back, the primary cause of pain is muscle strain. It is usually the result of poor posture or of too much physical activity. Below are some tips on how to get rid of upper back pain so that you can start feeling great again:

Tips for Upper Back Pain Relief

1. Try to identify the cause of your pain.

Sometimes, the cause of back pain is obvious. Other times, it takes a little bit more detective work.

For instance, if you just participated in a sporting event where you strained the muscles of your upper back, the source of the pain is relatively obvious. On the other hand, if the pain develops slowly over time, becoming progressively worse, it can be a lot harder to pinpoint what is causing it.

Upper Back Pain

In most cases, if the pain is not caused by physical activity, it is the result of poor posture. Try paying attention to how you sit or stand throughout the day. Do you have the pain when you get up or does it develop over the course of the day? Are you on your feet all day or do you sit at a computer? Do you do any type of heavy lifting? Do you reach overhead on a regular basis?

Answering these types of questions can help you pinpoint the underlying cause of your pain. From there, you can take steps to correct it. For instance, if your pain is caused by poor posture while working on the computer, you may be able to make changes to your workstation such as raising your monitor to promote better posture.

2. Use ice or heat to relieve pain.

Use ice or heat to relieve pain

Applying ice or heat  in back pain may help relieve the pain. Try placing an ice pack or a heating pad on your upper back for 15 to 20 minutes at a time. You may need to experiment with both to find out which one provides you with the most relief.

3. Try over-the-counter pain relievers.

You may be able to get relief from the back pain by taking over-the-counter pain relievers such as Tylenol or ibuprofen. Just make sure that these medications won’t interact with any other medications that you are taking. Additionally, if you have any health conditions, it is important to talk to your doctor before taking any type of medication to make sure that it is safe for your current state of health.

If you try all of these steps to get rid of upper back pain and can’t seem to get relief, you should set up an appointment with your doctor. They can evaluate your back pain, helping you come up with an effective treatment plan. Find more tips at