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How to best alleviate upper back pain

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Dominion — Jan 04, 2022


upper back pain


Upper back pain is a common issue that can occur for a variety of reasons, including poor posture, muscle strain, and underlying medical conditions. But by identifying and addressing the cause of the pain, you can alleviate the symptoms and prevent the pain from returning or progressing.

Ignoring upper back pain can lead to long-term problems. For example, if poor posture is the cause of the pain, continuing to engage in activities that reinforce poor posture can lead to chronic pain and potentially even deformities.

Back pain of any sorts, can be a persistent and annoying problem, but there are several steps you can take to alleviate upper back pain and improve your overall health and quality of life.

Some proactive steps for upper back pain, include stretching, strengthening exercises, and physical therapy. It is important to consult with a healthcare professional to determine the best course of treatment for your specific situation.


Practice good posture


  • Poor posture is one of the leading causes of upper back pain. When you sit or stand in a slouched or hunched position, it puts strain on your muscles and can lead to discomfort and pain. To improve your posture, focus on keeping your head up, shoulders back, and core engaged. Use a lumbar roll or ergonomic chair to support the natural curvature of your spine while sitting. When standing, distribute your weight evenly on both feet and avoid standing in one position for too long. This can cause imbalances that lead to more pain and even injury.


Exercise regularly


  • Regular exercise can help strengthen your upper back muscles and improve your overall posture. Some effective methods/exercises for upper back pain include mobility training, yoga, tai chi, pull-up hangs, pull-ups, and push-ups. These exercises can help improve flexibility, strength, and range of motion in your upper back, which can help reduce pain and discomfort.


Use heat and cold therapy


  • Applying heat and or cold to the affected area can help alleviate upper back pain and reduce inflammation. Heat therapy, such as using a heating pad or taking a warm bath, can help relax tense muscles and increase blood flow. Cold therapy, such as using a cold pack or ice, can help numb the pain and reduce swelling. Intersperse both methods to see which works best for you.


Consider massage therapy


  • Massage therapy can be an effective way to alleviate upper back pain and improve overall muscle function. A massage therapist can use techniques such as kneading, rolling, and tapping to help loosen tense muscles and improve circulation in the affected area. Massage therapy can also help reduce stress and improve overall relaxation, which can help reduce pain and discomfort.


Take frequent breaks


  • If you spend a lot of time sitting or standing in one position (most of us do for work, i.e; me writing this blog) it is important to take frequent breaks to stretch and move around. This can help reduce strain on your upper back muscles and prevent pain and discomfort. Take breaks every 20-30 minutes to stretch your upper back, neck, and shoulders.


Use good lifting techniques


  • Whether it’s at the gym or your job, if you lift heavy objects frequently, it is important to use good lifting techniques to avoid straining your upper & lower back muscles. When lifting, keep the object close to your body, bend your knees, and lift with your legs, not your back. This can help reduce the strain on your upper back and prevent aches and pains.


Get enough sleep


  • Lack of sleep can contribute to upper back pain, as it can cause tension and fatigue in your muscles. Aim to get at least 7-8 hours of sleep per night to ensure your body has time to rest and repair itself. Invest in a comfortable mattress and pillows to help support your spine and reduce pain while sleeping.


Seek help from a licensed healthcare professional if your upper back pain persists despite trying the above tactics. It is important to be proactive about any kind of internal or external body pain to ensure a healthy comfortable life.


upper back pain

Benefits of alleviating upper back pain


Upper back pain can be a debilitating condition that can significantly impact an individual’s daily life and overall well-being.

One of the most significant benefits of alleviating upper back pain is the improvement of physical function. When your upper back is in pain, it can be difficult to perform even simple tasks like reaching for objects, driving, or lifting weights. By addressing the root cause of the pain and providing tangible relief; you can regain the mobility and ability to perform daily activities without discomfort or limitation.


This improvement in physical function can also lead to increased productivity and improved quality of your life.


Another benefit of relieving upper back pain is the reduction of stress and anxiety. Chronic pain can be a significant source of stress and anxiety for individuals, and upper back pain is no exception.

By reducing or eliminating the pain, you can experience a decrease in stress and anxiety levels, leading to improved mental health and overall well-being.


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In addition to improving physical function, reducing stress and anxiety, alleviating upper back pain can also help to improve sleep quality.


Pain can interfere with sleep patterns, causing you to wake up frequently or struggle to fall asleep. When upper back pain is relieved, you may find it easier to fall asleep and stay asleep, leading to improved sleep quality and overall health.


Finally, relieving upper back pain can also improve overall physical and emotional well-being.

Chronic pain can take a toll on your mental and emotional health, leading to feelings of frustration, negative thinking, and even depression.


By addressing the pain and finding relief, you can experience improved physical and emotional well-being, leading to a higher quality of life.




In conclusion, there are numerous benefits to relieving upper back pain.

From improving physical function and reducing stress and anxiety to improving sleep quality and preventing further injury.

Taking proactive steps towards treating your upper back pain can provide significant benefits.

Whether through mobility training, physical therapy, stretching, or chiropractic care, finding the right treatment approach can lead to a significant improvement in overall health and well-being.


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No content on this site should ever be used as a substitute for direct medical advice from your doctor or other licensed clinician.

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