Tips to Relieve Upper Back Pain

At Carolinas Pain Center, we provide individualized, multidisciplinary care for patients dealing with all types of pain. If you’re experiencing upper back pain, you’re not alone. It’s a common ailment that affects millions of people every year.

But don’t worry—there are plenty of ways to alleviate your pain and start feeling better.

In this guide, we’ll provide you with five tips on how to ease upper back pain. These tips are safe and effective and can be done from the comfort of your own home.

So if you’re ready to say goodbye to upper back pain, keep reading for expert advice on how to relieve it quickly and safely.

Causes of Upper Back Pain

Upper back pain is commonly caused by:.

  • Poor posture is one of the most common causes of upper back pain, as slouching or hunching over a computer can strain the muscles and joints in your upper back. Muscle strain can also occur from overuse or sudden movements, such as lifting a heavy object.
  • Injuries like sprains or fractures can also lead to upper back pain. And in some cases, conditions such as arthritis or scoliosis can contribute to developing upper back pain.

Understanding the underlying cause of your pain is key to finding the right treatment plan, so it’s important to seek medical attention if your pain persists or worsens.  

Tips to Relieve Upper Back Pain

If you’re experiencing upper back pain, there are several things you can do to alleviate your symptoms. Here are five tips to help relieve your upper back pain:

Stretching Exercises

Gentle stretching can help loosen the muscles in your upper back, relieving pain and tension. Try simple exercises like shoulder rolls, neck stretches, and upper back stretches to alleviate discomfort.

Heat Therapy

Applying heat to the affected area can help relax tense muscles and increase blood flow, reducing pain and inflammation. You can use a heating pad, hot water bottle, or warm shower or bath to relieve you.

Correcting Your Posture

Poor posture can contribute to upper back pain, so it’s important to correct it. Be mindful of your posture throughout the day, sit up straight, and avoid slouching or hunching over your computer. Take plenty of breaks and stand up and stretch when necessary.

Pain Medication

Over-the-counter pain medications such as ibuprofen or acetaminophen can help alleviate pain and reduce inflammation. However, be sure to consult with your healthcare provider before taking any medication to ensure it’s safe for you.

When to Seek Professional Help

While the tips outlined above can be effective in relieving upper back pain, there are times when seeking professional help may be necessary. Here are some signs that indicate it may be time to seek medical attention:

Severe Pain

If your upper back pain is severe and persistent, seeking medical attention is important. This could be a sign of a more serious underlying condition.

Numbness or Weakness

If your upper back pain is accompanied by numbness or weakness in your arms or legs, it could be a sign of a nerve-related issue that requires medical attention.

Inability to Move

If you can’t move your upper back or have difficulty performing everyday tasks due to pain, it’s time to seek professional help.

At Carolinas Pain Center, our team of medical specialists can provide you with an accurate diagnosis and personalized treatment plan to help alleviate your upper back pain. Whether it’s through physical therapy, medication, or other treatment options, we’ll work with you to help you feel better and improve your quality of life.

Remember, chronic pain can become debilitating if left untreated, so taking care of yourself and seeking the help you need to alleviate it is important. Don’t hesitate to contact Carolinas Pain Center if you need assistance managing your pain.

Managing Upper Back Pain

Upper back pain can be a challenging and uncomfortable condition to deal with, but with the right care and treatment, relief is possible. Following the tips we outlined in this guide can help you alleviate your upper back pain and improve your quality of life.

However, if your upper back pain persists or worsens, seeking professional help is vital. At Carolinas Pain Center, our medical specialists are dedicated to helping patients like you manage their pain and live life to the fullest.

So if you’re ready to say goodbye to upper back pain, don’t hesitate to get in touch with us. We offer personalized, multidisciplinary care to help alleviate your pain and improve your overall well-being. Schedule an appointment with us today and take the first step towards a pain-free life!



  • Hong, J. Y., Song, K. S., Cho, J. H., & Lee, J. H. (2017). An Updated Overview of Low Back Pain Management in Primary Care. Asian spine journal, 11(4), 653–660. 
  • Alvarez, J. A., & Hardy, R. H., Jr (1998). Lumbar spine stenosis: a common cause of back and leg pain. American family physician, 57(8), 1825–1840.