How to Relieve Upper Back Pain Fast At Home

When should you visit urgent care for upper back pain, and when should you attempt self-care treatment? Learn more about the causes of this common condition and determine how to relieve upper back pain fast at home.

Causes of Upper Back Pain

Pain in the upper back is quite common, but it can have many different triggers. The treatment will depend upon the cause. If you’ve sustained a traumatic injury, for example, this will be addressed much differently than muscle soreness caused by poor posture. Upper back pain typically originates from these parts of the body:

• Muscles: Strains, sprains, and inflammation in the muscles can contribute to throbbing pain. Muscle overuse and poor posture can contribute to weakness in your core muscles and upper back, as well. If you’re wondering how to relieve upper back pain between the shoulder blades, it may be a muscular issue.
• Joints: It’s possible to have arthritis in the joints of the thoracic spine (upper back area). Damage to the discs of the spine, including herniated discs, can also cause mild to severe upper back pain.
• Nerves: Sometimes, herniated discs can “pinch,” or compress, a nerve. This may cause no symptoms at all, or it could lead to tingling, numbness, or even problems with coordination.
• Connective tissue: The fascia is a thin layer of connective tissue that encases the muscles, bones, nerves, and blood vessels. When it’s tight, it can cause chronic pain similar to muscle pain. Unlike pain from an injury, fascial pain tends to feel better after movement.

Rarely, upper back pain can signal a serious issue in another part of the body. For example, lung cancer sometimes causes back pain when it spreads to the spinal area. Gallbladder pain, oddly enough, can lead to pain in the upper right part of the back.

If you suspect that your pain runs deeper than an everyday issue (such as a muscle strain), or if you have any symptoms that point to a more serious issue, seek care right away.

At-Home Treatment and Relief

Fortunately, most upper back pain is not a symptom of a disease or a life-threatening condition. Many cases can be treated at home with over-the-counter pain medications and simple self-help measures.

Gentle Exercises and Stretches

While vigorous exercise could make the pain worse, you can try stretching and performing a series of gentle exercises for relief. Start with these to improve flexibility and help blood flow to the area:

• Neck and shoulder rolls: Gently roll your head in a circular motion. This movement can help you pinpoint the location of the pain and gently stretch several muscles at once. Shrugging your shoulders and then rolling them forward and backward can help, as well.
• The “cat-cow” pose: When on your hands and knees, tuck your chin to your chest while arching your back (cat pose). Then, slowly look to the ceiling while letting your abdomen and back drop down toward the floor (cow pose). This sequence of movements helps stretch your entire spine.
• Arm circles: Circle your arms forward and backward for a simple shoulder and upper back exercise.

Heat and Cold Therapy

Heat relaxes muscle tension and muscle strain while encouraging blood flow, and cold reduces swelling and allows the muscles to contract. Using heat and cold therapy can provide immediate relief for upper back pain, but it’s usually a temporary fix.

It’s important to understand the difference between heat and cold and to use these therapies at the right times. For example, you can treat recurring stiffness after exercise with a hot pad, but you might not want to apply heat to a fresh injury. A new injury would benefit more from an ice pack to reduce inflammation. Providers sometimes suggest alternating hot and cold packs to reduce inflammation and encourage better blood flow.

Over-the-Counter Pain Relievers

Painkillers such as acetaminophen and NSAIDs (nonsteroidal anti-inflammatory drugs) such as ibuprofen can help soothe minor injuries, sprains, and occasional stiffness after exercise. Topical creams and ointments are sold over the counter, as well.

It’s important to note that these are not long-term treatment options, as overuse of these medications can have side effects. If you experience frequent upper back pain, speak with a health care professional to diagnose the cause and create a long-term treatment plan.

The Importance of Rest

It’s natural to want to try as many options as possible for relieving your upper back pain. However, it’s important to rest to allow your back to heal. If you suspect that your back pain was caused by a specific activity, take a break. Engage in self-care, get a good night’s sleep, and use OTC medications as directed. Remember to ease back into the activity when you return to it.

Prevention Tips

You may need to adjust your lifestyle to manage stress differently or modify your habits to prevent upper back pain in the future. For example, if you experience the pain after sitting at your computer, double-check your posture and workstation ergonomics. Keep your computer about an arm’s length from your eyes, and ensure that you’re not looking too far up or down to see the screen.

If you experience upper back pain when performing repetitive activities — such as lifting boxes or carrying a baby — you may need to change your routine or seek help from those in your life. Try implementing an everyday stretching routine to increase your flexibility. You could also incorporate massage therapy to increase blood flow to sore muscles, or use a foam roller before exercising to help with muscle tightness.

Signs You Need To Seek Professional Care

Sometimes, at-home care isn’t sufficient treatment for upper back pain. If you were injured or experienced a sudden, sharp pain during movement, you should seek professional care to determine what happened. Contact your health care provider if you notice any of the following signs or symptoms:

• Severe pain
• Pain that doesn’t improve with at-home treatment
• Numbness or tingling in the arms and legs
• Fever
• Confusion
• Pain after a fall or accident

Professional care may include lifestyle measures tailored to your situation, medicine, a referral for physical therapy, or a combination of treatments. If you’re not sure what you need, it’s better to be safe than sorry! Visit Next Level Urgent Care for a professional evaluation of your upper back pain.