3 Ways to Find Upper Back Pain Relief

Looking for effective upper back pain relief during the day and night? This article is your guide to practical solutions that can help ease discomfort in the upper back and promote better sleep. Below, we explore a range of strategies to provide you with relief.

Understanding Upper Back Pain

Upper back pain can manifest in various ways, from burning or sharp pain to an achy, throbbing pain.¹ It can occur anywhere between the base of the neck and the bottom of the rib cage.¹

The discomfort tends to bother people not just during the day, but also at night. As a result, many people experience nighttime back pain, which can disturb their sleep and make daytime discomfort even worse.

Causes of Upper Back Pain

Upper back pain can be caused by a variety of factors—from muscle strains and lifestyle-related causes to certain health conditions. Some of the most common ones include:

• Sprains and strains: You can injure your muscles, tendons, or ligaments by lifting something too heavy or not lifting in the correct way.¹
• Arthritis: Osteoarthritis is the most common arthritis that causes upper back pain.¹
• Poor posture: Many people with upper back pain find it hard to stand up straight. You may stand “crooked” or bent, with your torso off to the side rather than aligned with your spine.¹

To learn more about what causes upper back pain, read: The Causes, Symptoms and Treatment of Upper Back Pain

4 Effective Techniques for Upper Back Pain Relief

Dealing with upper back pain can be challenging, especially when it affects your daily activities and sleep. If your upper back pain is mild to moderate, you can try to manage the symptoms at home.¹

Below, we share a few ways to prevent and reduce upper back pain.

1. Try Stretches That Relieve Pain Between the Shoulder Blades

Exercise can help stretch and strengthen your upper back muscles.¹ Stretching helps to maintain muscle flexibility.⁵

Three stretches you can do to help alleviate upper back pain between the shoulder blades include⁵:

• Wall climbs
• Chest and shoulder stretches
• Shoulder stretches

2. Maintain Good Posture

Maintaining proper posture is crucial for preventing and alleviating upper back pain, both in the day and night.

Ensure that you’re standing tall and sitting upright.¹ Avoid slouching when sitting, as it could worsen back pain.

Remember to always keep your head, shoulders, and hips aligned. This helps to keep your body in a neutral position to ease stress.⁷

3. Manage Stress

Try deep breathing, relaxation exercises or meditation to help reduce your stress levels, which may help relax your upper back muscles.¹

4. Try Topical Analgesics

Topical analgesics like the Biofreeze range can provide you relief from upper back pain by:

• Offering long-lasting relief²
• Offering a cooling pain relief that soothes muscle soreness and tension³
• Providing cold therapy (from active ingredient menthol) to the affected area, aiding in pain relief⁴

The products are available in various formats, including gels, creams, sprays and patches, so you can find one to fit your needs.

Related article: How to Relieve Back Pain Effectively

Nighttime Relief for Shoulder Pain

Shoulder pain can affect your ability to fall asleep and stay asleep.⁶ Here are a few suggestions for managing shoulder pain while sleeping:

• Sleep on your back instead of your side, as this can alleviate pressure on your shoulder.⁶
• Switch your regular pillow for a memory foam pillow to provide comfortable support for your head and neck, which can also help ease shoulder discomfort during sleep.⁶

When to Seek Professional Help

You should contact your healthcare provider if you experience any of the following:

• Severe shoulder pain accompanied by swelling⁶
• Pain that persists for more than a couple of days or worsens over time⁶
• Limited movement and decreased function in your arm⁶

If you experience chest pain or difficulty breathing alongside shoulder pain, seek immediate medical attention by visiting the emergency room.⁶

Upper Back Pain Treatment at Home

When looking for upper back pain treatment at home, its best to peruse Biofreeze’s range of topical analgesics, which are both effective and available to purchase either over-the-counter or over the internet. These treatment options can relieve minor aches and pains of muscles and joints that might hurt as a result of a simple backache, arthritis, strains, bruises and sprains.

Using Biofreeze is easy. Simply apply the gel to the affected area and experience cooling (pain) relief. These should be accompanied by the exercises recommended above for the best possible results.