How to Relieve Upper Back Pain

Upper and middle back pain can happen anywhere from the base of your neck to the bottom of your chest.

Your ribs connect to a long, flat bone in the center of the chest called the sternum and connect to and wrap around your back. If a nerve in this area is pinched, irritated, or injured, you may likewise feel pain in other places where the nerve travels, such as your arms, legs, chest, and belly.

There are a number of things you can do at home to assist lower your pain. For example:

  • Rest. If your back harms a lot, take a break. But try not to let too much time pass before you get moving once again. Instead, return to your activities gradually, and prevent things that make your pain worse. Studies reveal that bed rest does not alleviate back pain better than staying active. And bed rest of more than a number of days can make your back pain worse and result in other issues, such as stiff joints and muscle weakness.
  • Use over-the-counter pain medicines, such as acetaminophen (for instance, Tylenol) and nonsteroidal anti-inflammatory drugs (for instance, Advil, Aleve, aspirin, and Motrin). These can lower pain and swelling. Be safe with medicines. Read and follow all directions on the label.
  • Use a heating pad or ice bag. Heat can decrease pain and stiffness. Ice can help in reducing pain and swelling. You may wish to switch back and forth between cold and heat until you discover what assists you one of the most.
  • Exercise. Ask your doctor or a physiotherapist about what sort of exercises you can do to extend and strengthen the muscles in your back, shoulders, and stomach.
  • These muscles assist support your spine. Strong muscles can assist improve your posture, keep your body in better balance, reduce your opportunity of injury, and lower pain.
  • Practice good posture. Poor posture puts stress on your back. Make sure to stand or sit high, with your shoulders and your stomach pulled in to support your back. Don’t drop or slouch.

Here are some other things you can do to feel better:

  • See a counselor. Cognitive-behavioral therapy can show you how to change certain thoughts and habits to control your pain. For more details.
  • Stop Negative Thoughts: Choosing a Healthier Way of Thinking.
  • Stress Management: Breathing Exercises for Relaxation.
  • Eat healthy foods. Getting a lot of calcium and vitamin D might help prevent osteoporosis, which can lead to compression fractures and back pain. To learn more, see the topic Healthy Eating.
  • Do not smoke. Cigarette smoking reduces blood circulation and slows healing. If you need assistance giving up, see the topic Quitting Smoking.
  • Take extra care when you lift. When you need to lift, flex your knees and keep your back straight. Prevent twisting. Keep the load close to your body.

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