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How to Relieve Upper Back Pain: Exercises and Home Remedies

Upper back pain is a common issue that affects millions of people worldwide. It can be caused by various factors such as poor posture, muscle strain, or underlying health conditions. Although it can be quite debilitating, there are several ways to achieve upper back pain relief. This blog post will explore some effective exercises for upper back pain and home remedies that you can try.

Understanding Upper Back Pain

Before diving into the solutions, it’s essential to understand what causes upper back pain. The upper part of your spine is known as the thoracic spine, which consists of twelve vertebrae. These vertebrae connect to your ribs and form the thoracic cage that protects your heart and lungs.

Pain in this area can result from muscle strain due to poor posture or repetitive movements, herniated discs, osteoarthritis, or injuries from accidents or sports. Sometimes, conditions like gallbladder disease or cancer can also cause upper back pain.

If your discomfort persists for more than a few weeks or is accompanied by other symptoms like fever, chest pain, or weight loss, it’s crucial to seek medical attention immediately.

Exercises for Upper Back Pain Relief

Exercise is one of the most effective ways to alleviate upper back discomfort. Here are some exercises you can try:

  1. Thoracic Extension: Sit on the edge of a chair with your feet flat on the floor. Clasp your hands behind your neck and gently arch backward while looking up at the ceiling. Hold for a few seconds then return to the starting position.
  2. Shoulder Blade Squeeze: Stand up straight with your arms at your sides. Squeeze your shoulder blades together as if you’re trying to hold a pencil between them. Hold this position for five seconds, then relax. Repeat 10 times.
  3. Arm Slide: Stand against a wall with your elbows and wrists against it. Slowly slide your arms up as high as you can while keeping them in contact with the wall. Slide them back down and repeat.

Remember to always warm up before starting these exercises and never push yourself to the point of pain. If any exercise causes discomfort, stop immediately.

Home Remedies for Upper Back Pain

In addition to exercises, there are several home remedies you can use for upper back pain relief:

  1. Heat Therapy: Applying heat to the affected area can help relax tight muscles and improve blood circulation, providing relief from pain.
  2. Cold Therapy: Just like heat, cold therapy can also be beneficial in reducing inflammation and numbing the painful area.
  3. Over-the-counter Pain Relievers: Non-prescription medications like ibuprofen or acetaminophen can help reduce pain and inflammation.
  4. Rest: Sometimes, simply resting and avoiding strenuous activities can give your body time to heal and recover.
  5. Good Posture: Maintaining good posture is crucial in preventing upper back pain. Make sure your work station is ergonomically designed, and take regular breaks to move around if you’re sitting for long periods.

Upper back pain can significantly affect your quality of life, but there are many ways to find relief right at home. Regular exercise, heat or cold therapy, over-the-counter medication, rest, and maintaining good posture are all effective methods of managing this condition.

However, if your upper back pain persists despite trying these remedies or if it’s accompanied by other concerning symptoms, it’s important to consult a healthcare professional(yep, thats us!) promptly. They will be able to provide a proper diagnosis and guide you on the best course of treatment based on your individual needs.

Mike DeMille Cropped

Mike DeMille


"We Help Active Adults Quickly Get Back To Their Favorite Workouts And Activities Without Fear Of Reinjury Or Surgery