Upper back pain is often caused by poor posture (while sitting or standing) or minor trauma caused by exercise. When touched, this part feels sore and achy which usually refers to muscle tension. Muscle tension can usually be treated with rest or home care and can heal in just a few days. If the pain in your upper back is sharp and/or burning and lasts for more than a week, you should see a healthcare professional.
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Part 1 of 3: Coping with Upper Back Pain at Home
Step 1. Change or take a break from your usual routine
Pain in the upper back, which is in the thoracic area is often caused by repetitive movements at work or minor injuries associated with playing sports or exercising too hard. Therefore, try to take a break from this causative activity for a few days and rest. If your problem is work-related, try consulting with your boss to allow you to do a different activity or rearrange your workplace (applying for a more body-fitting chair?). If the pain is caused by exercising, you may be doing it too hard or doing it with poor posture. Therefore, try to consult a personal trainer.
- Total bed rest is not a good idea for back pain because body movement (even regular movement from a leisurely walk) is needed to stimulate blood flow and healing.
- Try to improve your posture at work and at home. Sit up straight and don't bend over or tilt to one side excessively.
- Try to pay attention to your sleep condition. A mattress that is too soft or a pillow that is too thick can be a factor in upper back pain. Do not sleep on your stomach because the head and neck are in a position that makes back pain worse.
Step 2. Take NSAIDs that can be purchased at pharmacies
Non-steroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen, naproxen or aspirin can be short-term solutions that can help you manage pain or inflammation in your upper back. It's worth noting that these medications can be harsh on the stomach, kidneys and liver, so you shouldn't take them for more than two weeks in a row.
- The adult dose is usually 200-400 mg, orally, every 4-6 hours.
- Alternatively, you can try over-the-counter analgesics such as acetaminophen (Tylenol) or muscle relaxants (such as cyclobenzaprine) for upper back pain, but don't take them at the same time as NSAIDs.
- Do not take the drug on an empty stomach because it can irritate the stomach wall and increase the risk of ulcers.
Step 3. Compress the upper back with ice
Ice packs are an effective treatment for all minor musculoskeletal injuries, including pain in the upper back. This cold compress should be placed on the painful area of the upper back to reduce swelling and pain. This ice pack should be put on for 20 minutes every 2-3 hours for a few days and then reduce the frequency as the pain subsides and the swelling subsides.
- Compressing the back with ice with the help of an elastic material can also help control inflammation.
- Always wrap an ice pack or bag of frozen gel in a thin towel so you don't burn your skin from the cold.
Step 4. Soak in Epsom salt
By soaking the back in Epsom salt water, pain and swelling can be significantly reduced, especially if the pain is caused by muscle tension. The magnesium contained in salt can help muscles to relax. Don't use water that's too hot (so you don't burn) and don't soak for more than 30 minutes because salt water draws fluids away from your body and can dehydrate you.
If swelling is the only problem in your upper back, after soaking in salt water, apply a cold compress (for about 15 minutes) until your back numbs
Step 5. Try gently stretching your upper back
Stretching the sore area can help restore it, especially if you've noticed the problem at the start of the pain. Try to move slowly and steadily and take deep breaths as you stretch your back. Hold the stretch for about 30 seconds and repeat 3-5 times per day.
- Kneel on a soft surface with your buttocks pressed against the soles of your feet. Then, lean forward by bending at the waist and extending your arms as far as you can while trying to press your nose to the floor.
- While standing, place your hands behind your head and slowly push your head back while arching or lengthening your spine so that your stomach is out.
- Standing with your feet shoulder-width apart (for stability and balance), place your arms in front of you bent at the elbows, and with full control, rotate your torso as far as you can in one direction, and then change direction a few seconds later.
Step 6. Use a foam roller
Massaging the painful area on a hard foam roller is good and can relieve mild to moderate discomfort, especially in the middle of the back (thoraric). Foam rollers are commonly used in physiotherapy, yoga and pilates.
- You can buy foam rollers at a sports store and they're inexpensive and nearly unbreakable.
- Place the foam roller on the floor perpendicular to your body when lying down. Lie down with the foam roller under your shoulders.
- Place your feet on the floor, bend your knees, and lift your lower back so that the foam roller rotates underneath in a back and forth motion.
- Use your feet to move your body over the foam, so that the entire spine is massaged (at least for 10 minutes). Repeat as many times as possible, although your muscles may feel a little sore after the first use of the foam roller.
Part 2 of 3: Asking for Medical Help
Step 1. See a medical professional
Medical professionals such as an orthopedist, neurologist or rheumatologist may be needed to treat serious causes of upper back pain such as infection (ostemiolitis), cancer, osteoporosis, spinal fractures, herniated disc, or rheumatoid arthritis. This condition is not a common cause of upper back pain, but if home treatment and conservative therapy don't work, it could be a more serious problem.
- X-rays, bone examination, MRI, CT scan and ultrasound can be used by experts to diagnose pain in the upper back.
- Your doctor may also recommend that you take a blood test to see if you have rheumatoid arthritis or a spinal infection.
Step 2. Request facet joint injection
Pain in the upper back may be caused by chronic arthritis. Facet joint injection is performed with the help of real time fluoroscopic (X-ray) needles that are inserted into the back muscles and into the inflamed or irritated spinal joints, followed by the release of anesthetics and a corticosteroid mixture that quickly relieves pain and inflammation. This procedure takes 20-30 minutes and the results can last from a few weeks to several months.
- Facet joint injection can only be done three times in a period of 6 months.
- Usually the effect is felt after two or three days of facet joint injection. It may be that the back pain gets worse during this time.
- Complications that can arise from facet joint procedures include infection, bleeding, atrophy of the muscles in the area and nerve irritation/damage.
Step 3. Discuss the possibility of scoliosis with your doctor
Scoliosis is a curvature of the spine and is usually experienced by prepubertal teens. Scoliosis can cause pain in the upper and middle back. You may not feel any mild scoliosis symptoms. However, even if it is mild, scoliosis can cause pain that gradually gets worse and can lead to more serious complications such as damage to the lungs and heart, or changes in body shape such as uneven shoulders and protruding hips and ribs.
- The doctor will check for scoliosis by asking the patient to bend over from the waist so he can see if one side of the ribs protrudes more than the other. The doctor may also check for weakness, numbness, and abnormal reflexes in the muscles.
- Learn how to manage pain from scoliosis by reading the following article: Relieve Pain from Scoliosis.
Step 4. Consider surgery options
Surgery to treat back pain is a last resort and should only be performed after other conservative treatments have failed and if the cause of the pain requires this surgical option. Upper back surgery may be performed to repair or stabilize fractures (caused by trauma or osteoporosis), remove tumors, repair a herniated disc, or treat deformities such as scoliosis.
- Spinal surgery may involve the use of metal rods, pins or other tools to support the structure.
- Complications that can occur from back surgery include local infection, allergic reaction to anesthesia, nerve damage, paralysis and chronic swelling/pain.
Part 3 of 3: Using Alternative Therapies
Step 1. See a massage therapist
Muscle tension occurs when individual muscle tissue is pulled past its limit and eventually tears and causes pain, inflammation and guarding (muscle spasms to prevent further damage). Deep tissue massage is useful for treating mild to moderate muscle tension because it can reduce muscle spasms, overcome inflammation and relax muscles. Start with a 30-minute massage focusing on your upper back and lower neck. Let the therapist massage as hard as you can without frowning.
- After a massage, always drink plenty of water to flush out inflammation, lactic acid and toxins from the body. Because if you don't, you can feel dizzy or a little nauseous.
- As an alternative to professional massage therapy, place a tennis ball under your body and between your spine (or where the pain is). Gently roll the ball for 10-15 minutes several times per day until the pain subsides.
Step 2. See a chiropractor or osteopath
Chiropractors and osteopaths are spine specialists who focus on the normal movement and function of the small joints in the spine that connect the vertebrae called facet spine joints. Manual joint manipulation, also known as adjustment, can be used to correct slightly misaligned facet joints that cause inflammation and sharp pain especially when moving. Often you can hear a popping sound when this adjustment action is performed. Pulling or stretching the spine can also relieve upper back pain.
- Sometimes when it's just done once, this adjustment action can immediately relieve your back pain. But it usually takes 3-5 times of action to get significant results.
- Chiropractors and osteopaths also use a variety of therapies specifically tailored to treat muscle tension that may be more appropriate for your upper back problem.
Step 3. Go to physiotherapy
If your upper back problem is chronic and caused by weak spinal muscles, poor posture or a hearing condition such as osteoarthritis, you may need to go to rehab. A physical therapist can show you stretching and strengthening exercises specifically for the upper back. Usually physiotherapy should be done 2-3 times per week for 4-8 weeks to get positive results from chronic back problems.
- If needed, a physical therapist can treat sore muscles with electrical therapy such as ultrasound or electronic muscle stimulation.
- Good strengthening exercises for the upper back include swimming, rowing and back stretching, but make sure your injury has healed.
Step 4. You can try acupuncture
In acupuncture, very thin needles are inserted into specific energy points on the skin to reduce pain and inflammation. Acupuncture can be effective for back pain, especially if it's done when symptoms first appear. Based on the principles of Chinese medicine, acupuncture works by releasing various substances including endorphins and serotonin which work to reduce pain.
- There are claims that acupuncture stimulates the flow of energy known as chi.
- Acupuncture is performed by various health professionals including several doctors, chiropractors, naturopaths, physical therapists and massage therapists.
Step 5. Consult a mental health professional
While it may sound strange to see a mental health professional when you are physically ill, cognitive-behavioral therapy has been shown to help reduce stress and back pain in many people.
- You can also keep a pain journal to deal with the pain and this note can be useful to your doctor.
- Stress-relieving activities such as meditation, tai chi and breathing exercises have been shown to relieve chronic pain and help prevent injury from recurring.
Tips
- Don't carry bags that distribute weight unevenly across the shoulders, such as single-strap bags or bags that slung over the shoulder. Instead, use a bag with wheels or a backpack with padded straps.
- Quit smoking because smoking interferes with blood circulation which causes reduced intake of oxygen and nutrients to the muscles of the spine and other tissues.
- To get good posture when standing, stand with your weight evenly distributed on both feet and don't lock your knees. Pull the abdominal muscles and buttocks so that the back is straight. Wear flat, supportive shoes if you have to stand for long periods of time. Treat muscle fatigue by occasionally placing one foot on a footstool.
- To get good posture when sitting, choose a chair that is not soft, preferably if there is a place to put your arms. Keep your back straight and shoulders relaxed. It would be better if there is a small cushion in the lower back to maintain the natural curve of the back. Place your feet on the floor, on a footstool or other flat surface if you need to. Try to stand up from time to time and stretch to prevent muscle tension.
Warning
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Immediately see a doctor if
- Back pain is accompanied by fever, numbness, pain, abdominal pain, or sudden weight loss.
- Your injury is the result of a serious trauma such as a car accident
- Decreased bladder or bowel function
- Your legs suddenly weakened significantly
- You are in pain for more than six weeks
- The pain is constant and gets worse
- You experience excruciating pain or it gets worse at night
- You are 70 years old or older
