5 Tips On How To Get Rid Of Upper Back Pain Fast

Almost everyone at least once in a lifetime experiences back pain. 80% of the adults experience lower back pain while upper back pain is not very common. 

That said, upper back pain still can halt your life if not treated properly. Broadly, upper back pain has three stages; mild, moderate, and chronic. The stage of the upper back pain depends on the root cause. 

Upper back pain can happen due to muscle strain, joint problems, neck pain, or pain in the spine. The doctor diagnoses the cause and suggests treatment likewise. 

But here’s a fact: 

Along with traditional treatment, you can follow a few proven remedies for back pain. If the back pain is moderate, you can just stay at home and follow a few remedies that will help you get rid of upper back pain and you won’t need medications at all. 

So, without any delay let’s jump straight into 5 proven tips on how to get rid of upper back pain fast.

5 proven ways to get rid of upper back pain 

Get moving 

Low impact exercises can really help to loosen your stiff muscles, make your joints flexible and help you cope with your upper back pain. 

You can try a light walk and yoga every day. Although it seems difficult to get up, lying down on the bed for long can make your back pain worse. 

Aside from exercises, consider keeping your body moving instead of remaining static for long. Your muscles can get stiffer if you don’t get them moving. 

Stretches to loosen stiff muscles 

Try stretching techniques to loosen the stiff muscles and reduce pain. You should ask your doctor for a thumbs-up if the pain is due to some injury or causes other than muscle sprain. 

You can loosen stiff muscles by following these upper back pain relief exercises: 

• Touch your toes while keeping your back straight down. Even if you can’t touch your toes, just bend down and try. 
• Do a cobra pose. Lie down on your stomach and stretch your arms straight down. Now lift your head and chest up for a while and then come back to the resting position. 
• Sit on your heels while keeping your hips apart. Now bend forward and touch the ground with your head. Keep your arms straight. 

Hot and cold treatment 

Various studies have confirmed that hot and cold treatment is really effective to alleviate back pain. 

You can try using a cold pack to alleviate pain. Cold packs are available in pharmacies or you can make your own by putting some ice cubes in a zipper and applying it to your upper back for at least 20 minutes. The ice reduces inflammation and pain by numbing the aching part of the body. 

You can try alternating cold packs with hot packs. Hot packs are also available in pharmacies. You just have to microwave this gel pack for a few seconds and then apply it on your upper back for at least 20 minutes. The heat helps loosen the stiff muscles and joints and thus alleviates pain and inflammation effectively in your upper back.

Have a good night’s sleep 

Research has shown that poor sleeping habits can aggravate back pain. So it’s important to sleep early and well. You should try sleeping straight for at least 8 hours.

If you find trouble sleeping then make a few diet changes and follow a good bedtime routine.

Try anti-inflammatory drink 

Make this delicious and magical anti-inflammatory drink that will soothe your muscles and also help you sleep better – the turmeric drink not only reduces pain but also helps alleviate swelling, soothes your body, and helps you feel relaxed.  

Turmeric is an Asian spice that has anti-inflammatory and anti-arthritic properties. So, it also helps reduce upper back pains.

Want to make your own turmeric drink? Just boil a cup of fresh milk and add a quarter teaspoon of turmeric with clove, cinnamon, and green cardamom. Let this mixture simmer for 5 minutes, strain it in a mug and sip it. Enjoy this soothing warm milk daily. 

Alternative treatment to get rid of upper back pain

If your upper back pain is not getting better, then you can try an alternative treatment to get rid of the pain so that you can follow your home and work routine actively. 

When choosing an alternative treatment always make sure that the treatment is scientifically proven and has no side effects.

Want to know about an alternative treatment that is safe, effective, and is proven scientifically? If yes, then read further.

Laser pain therapy 

Laser therapy or low-level laser therapy (LLLT) is practised around the world to treat various neuromuscular disorders that usually can’t be treated with traditional methods. 

A safe laser beam penetrates into the skin and triggers the natural healing mechanism of the body. You’ll need a few sessions to get better. 

If you are in Pakistan and want to get cold laser therapy for back pain then you can consider this modern pain management clinic: BioFlex Pakistan. We have experienced rheumatologists, modern techniques, and supportive staff to make sure you get the maximum benefit out of this treatment. Want to know more? Click here to start your journey to get rid of upper back pain fast.