The Causes, Symptoms and Treatment of Upper Back Pain

The most common causes of upper back pain are very similar to those of lower back pain--muscle strain, overuse, and injury.

Upper back pain is a dull or sharp pain located anywhere from the mid-to-upper back to the base of the neck.¹

The centre of your upper and middle back, known as the thoracic spine, supports the chest and facilitates abdominal functions.¹ This is also where your rib cage sits, which protects vital internal organs including the lungs and heart.

However, in many mild cases, upper back pain may simply be the result of muscle strain or injury.

Working out at an intensity (and/or frequency) that is beyond your physical comfort zone can lead to overexertion of the muscles and muscle soreness.

Using a menthol-based topical product like Biofreeze Large Patches on the upper back can provide pain relief for your sore muscles.³

An impact injury to the upper back, such as a fall, a sports injury, or a sprain, may leave you with a stiff upper back or remnant upper back pain, such as an upper back muscle strain.

Fortunately, there are various treatment options, and you can read more about these later in the article.

One of the more common upper back pain causes in people is often due to the build-up of stress on the tissues and muscular tension over time.⁴

There are a few over-the-counter medication treatments that can provide upper back pain relief. Some of the top OTC treatment options available include painkillers (NSAIDs) and topical analgesics—both of which may be useful alongside more holistic pain treatment options.

NSAIDs (Non-Steroidal Anti-Inflammatory Drugs) act to block enzymes associated with the production of pain and inflammation at injury sites.⁶

Topical pain relief products, such as Biofreeze’s pain relief products, for example, contain an active ingredient of menthol, which provides has been proven to provide joint and muscle pain relief³.

A few Biofreeze options that can help relieve pain in the upper back include:

• Biofreeze Gel
• Biofreeze Large Patches
• Biofreeze Roll-On
• Biofreeze Spray

These options are great for covering large surface areas like the upper back.

Biofreeze Roll-On is great for targeting the shoulders, while Biofreeze Spray is great for getting those hard-to-reach areas, including the middle-back and neck.

What Is Cold Therapy and Does it Have Any Benefits?

Cold and heat therapy are common treatment options for muscle pain. If you’re experiencing any upper back pain symptoms due to muscle strain or sore muscles, cold therapy and heat therapy are great options.

Should I Use Heat or Ice on Muscle Pain?

Biofreeze’s menthol-based topical products use cold therapy to provide pain relief associated with muscle strains and simple backache.⁷

Another treatment option for upper back pain is massage therapy—particularly acupressure.

Acupressure involves the use of hands (fingers and palms), elbows, and even feet to apply pressure to different points on the body, releasing tension and pain.

You can choose to focus on specifically the upper body during your massage session to relieve upper back pain. Massage therapy is a great self-care method, but it can get very pricey if you want to go often.

Avoid overexerting your back muscles to prevent upper back pain. If you’re working out too hard, you might experience delayed onset muscle soreness (DOMS)--of which symptoms include muscle tenderness⁸ and debilitating pain.

This level of muscle soreness can put you out of the gym, or even out of work. Train at the right frequency and intensity for you.

Don't stay glued to your computer or phone for long periods without taking breaks, getting up, and stretching. Even if you tend to scroll for hours, as many of us do these days, getting up periodically forces you to reset your position, which can prevent back pain becoming a problem.

If you’re experiencing any upper back tightness, moving around and stretching gently might help release any stored tension in the upper back.

If you’ve tried resolving your upper back pain with any of the above treatment options but your pain persists or worsens, reach out to your healthcare provider. They can help you determine the cause of your pain, as well as figure out the right pain remedy for you.