Upper back pain is a common problem that can greatly impact our daily lives. The upper back includes the area between the base of the neck and the bottom of the rib cage. This area supports most of the weight of our upper body and is susceptible to strain and injury. Thankfully, there are many products and treatments that can provide relief from upper back pain.
What Causes Upper Back Pain?
The muscles and ligaments of the upper back can be strained by poor posture, repetitive movements, lack of exercise, injury, and even stress. Some common causes of upper back pain include:
- Poor posture – slouching, hunching over a computer, looking down at phones/tablets
- Muscle tension and spasms
- Injuries – sprains, fractures, herniated discs
- Osteoarthritis in the spine
- Fibromyalgia
- Spinal stenosis (narrowing of spaces around spinal cord)
Best Products for Upper Back Pain Relief
Using certain products can help provide soothing relief for aching upper back muscles and joints. Here are some of the best products for upper back pain:
1. Back Braces
Wearing a back brace can help improve posture and provide extra support for the muscles in the upper back. Look for braces with rigid panels and adjustable straps to customize the level of compression. Use a brace during activities that aggravate pain.
2. Ergonomic Back Cushions
Cushions designed to support the natural curve of the spine can alleviate pain caused by sitting for long periods. Place these cushions in chairs, car seats, and wheelchairs to maintain proper spinal alignment.
3. TENS Units
Transcutaneous electrical nerve stimulation (TENS) units use small electrical pulses to stimulate nerves and block pain signals. The intensity is adjustable to relieve moderate to severe upper back pain.
4. Heating Pads
A heating pad applied to the upper back relaxes tight muscles and increases blood flow to the area. Use a heating pad on low-medium heat for up to 20 minutes at a time to release muscle tension.
5. Ice Packs
Applying an ice pack wrapped in a towel to the upper back can reduce inflammation from injuries or overuse. Use ice for 15-20 minutes several times per day to relieve acute upper back pain.
6. Massagers
Handheld massagers with interchangeable heads let you target muscles in the upper back. Use a massager after exercise or a long day to work out knots and spasms.
7. Posture Correctors
Also called posture braces or clavicle braces, these devices have padded straps that gently pull the shoulders back to improve posture. Wearing them for short periods throughout the day can train the upper back muscles to stay aligned.
Lifestyle Remedies for Upper Back Pain
Along with products, making certain lifestyle changes and using home remedies can ease upper back discomfort. Here are some simple tips for finding relief through your daily habits:
- Apply a menthol-based gel or use topical pain relievers like capsaicin cream
- Take warm baths or use hot compresses on tense areas
- Get regular massages focusing on the upper back and neck
- Perform gentle stretches and exercises for the upper back daily
- Watch your posture and avoid hunching over or slouching
- Make sure your workspace and home furniture are ergonomic
- Use good lifting mechanics when carrying heavy objects
- Manage stress through yoga, meditation, or therapy
When to Seek Medical Treatment
Most cases of upper back pain can be treated at home with rest, OTC medication, and the remedies listed above. However, you should consult a doctor or physical therapist if pain:
- Is severe or worsens over time
- Radiates into the arms or legs
- Is accompanied by numbness or tingling
- Results from an injury or accident
- Limits your regular activities
- Is associated with other symptoms like fever or weight loss
A physical therapist can prescribe exercises, stretches, and other treatments tailored to your specific case of upper back pain. Your doctor may recommend prescription medication, steroid injections, surgery, or other interventions for certain injuries, disc herniations, spinal conditions, and chronic pain.
Conclusion
Upper back pain is commonly caused by poor posture, overuse, and muscle strain. While the discomfort can be annoying, there are many products and lifestyle remedies that can provide relief at home. Braces, heating pads, ergonomic cushions, and massagers are all helpful tools. Stretches, posture corrections, massage, and hot/cold therapy also alleviate pain. See a doctor if upper back pain becomes debilitating or intense. With some patience and consistency using these relief methods, your upper back muscles should return to pain-free health.
