To Top

Five Home Treatment for Mild Upper Back Pain

Enduring upper back pain can be uncomfortable, especially if it has hindered you from doing specific tasks throughout the day. Imagine having to carry your groceries in, only to drop them and shout in agony because your back is killing you (now that’s a bummer!). If this is happening to you right now, then you surely would want it to go away. But depending on the severity of the condition, you can try remedies at home that works for mild pain.

So if ever the case of the pain in your upper back is only mild, don’t think twice about trying any of these home remedies to make it go away. Check out these home treatments that will handle the mild upper back pain that you are currently enduring:


If it comes to the point that the pain in your back is intolerable and you can no longer perform activities, you need to take a break and rest. But you should take note that you don’t have to let so much time pass before you get back to moving again. What you should do is to resume your activities slowly and avoid doing tasks which you feel will make the pain even worse. The reason for this is that bed rest won’t necessarily relieve your back pain more than staying active will. And if you do too much bed rest, then it can lead to several other problems such as muscle weakness and stiff joints. The key is to keep the balance. Rest well, but don’t rest too much.

Use Over the Counter Analgesics


This medicine includes non-steroidal anti-inflammatory drugs and acetaminophen. Make sure to buy OTC medication if you can no longer bear the pain. They can help reduce the swelling and pain in your back. But make sure to read first about any contraindication and adverse effects.

You sure don’t want to trigger some allergic reaction to some components of the medication, as it might pose serious harm to your preexisting medical condition. Knowledge is power, and this is especially true when it comes to OTC medications.

Use an Ice Pack or Heating Pad

Heat is a great way to reduce pain and stiffness, while ice can reduce pain and swelling. You can try switching between the two and observe which you feel provides you with the most relief. If you don’t have an ice pack or heating pad ready, no worries, you can always improvise. Be resourceful. You can use an old bottle or cloth and use that to apply heat or cold to the affected area.


For the best results, you can ask your physical therapist regarding the ideal exercises. The suggestions can help you strengthen and stretch the muscles in your shoulders, back, and stomach. The reason why these areas are the most important in supporting your spine. If you have strong muscles, then it will surely improve your posture. It will also decrease your chances of injury. It will keep your body in a better balance and reduce the pain you are feeling.

You can also check out exercise videos online. There are a lot of these online, and they are easy to follow as they come in the form of video instruction.

Practice Proper Posture

If you are guilty of having a bad posture, then it won’t do your back any favors but would instead stress it even more. Make sure that whenever you sit or stand, you do it perfectly. You can do this by making sure your shoulders and stomach are upright to provide support on your back. And always remember to avoid slouching or slumping at all times because these two postures are significant contributors to back pain.

Your back plays a significant role as it’s where your spine is, and your spine supports your whole body and allows you to move freely. If these home remedies aren’t effective in relieving your back pain, the best course of action is to seek medical help. See a physician and figure out what seems to be the problem, and he will advise you on the best treatment that is suitable for your situation.

More in Treatment

You must be logged in to post a comment Login