How to treat upper back pain

The upper back is composed of the thoracic spine, scapula, ribs and muscles that are attached to it. Upper back pain in this area is called thoracic pain. It usually affects the area between the neck and the lower back. Pain in the upper back just gradually happens and can be mild to moderate or it can be severe depending on the cause. If you want to manage the discomfort, read here.

Pain in the upper back is common among people due to changes in the lifestyle and the work area. Incorrect posture when sitting for extended periods while doing desk work is one of the causes of upper back pain.

People suffering from upper back pain have difficulty in bending, twisting or turning the body due to the pain. Doing deep breathing can also worsen the pain. Sometimes, some people suffering from upper back pain could not bear even with a mild touch. There is also pain when lifting the hand and shoulder or by moving the neck.

Upper back pain

Pain in the upper back are caused when the ligaments and muscles that are attached to the thoracic spine are injured or stressed out.

Causes of upper back pain

  • Pain in the upper back are caused when the ligaments and muscles that are attached to the thoracic spine are injured or stressed out.
  • Upper back pain can be caused by abrupt twisting, throwing and lifting of heavy objects.
  • Bad posture while sitting or sitting without proper back support for a long period of time.
  • Upper back pain increases with age, usually among postmenopausal women caused by osteoporosis of the spinal bone.
  • Muscle spasms caused by improper posture, sports activities and lifting heavy weights.
  • Spondylosis is pinched nerve in the cervical spine can cause burning pains in the upper back, and tuberculosis of the spine can also cause back pains.
  • A disk injury caused to the thoracic spine can cause a moderate to a severe back pains.

Treatment and home remedies for upper back pain

  • The individual should have adequate rest if pain is caused by a muscle sprain.
  • Massage therapy works by relaxing spasms of the muscle in the upper back. Massage the muscles using garlic oil by mixing a few cloves of garlic in any vegetable oil and warm the mixture. Let it cool before applying on the affected area.
  • Use turmeric which contains chemicals that is beneficial in minimizing inflammation and pain. All you have to do is mix ½ teaspoon of turmeric powder in a glass of warm milk. Drink the milk at least two times a day.
  • Apply hot pads over the affected areas in order to minimize the muscle spasms.
  • Consume 2-3 cloves of garlic in the morning in order to treat backache and pain in the shoulder.

Exercises to help relax the upper back muscles

  • Sit on a chair and relax hands on both sides, then raise the hands upwards over the head and stretch the hands for a while, then return the hands to the original position. Perform this exercise at least 2-3 times a day.
  • Roll the shoulder in a circular motion in clockwise direction and then the counter clockwise, but keep the hands on the armchair.


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