Category: Back Pain

Home Remedies For Upper Back Pain

Upper back pain can be seen due to poor sitting, sleeping and standing posture. Upper back pain is not a common phenomenon, and there could be several reasons for getting upper back pain. You can get upper back pain due to muscle strain also. If you are getting upper back pain for muscle strain, you can take a rest and will get over your upper back pain easily.

When you get the lower back pain you should consult with doctors as there could be several reasons for your lower back pain. Common lower back injuries such as nerves, bones and spinal muscle problems. When you get hurt at the rib cage, you get mid to upper back pain. You should always be careful, and when you get hurt, you should not avoid such situations instead of that you can consult with a doctor and take the necessary steps.

You should always be careful, and when you get hurt, you should not avoid such situations instead of that you can consult with a doctor and take the necessary steps. My back pain coach is a wonderful program(written by Ian Hart), which can cure your back pain within the shortest time period. It’s an online training it shows several movements and exercises which will definitely heal your back pain instantly. Techniques which are followed in this practice is scientifically proven.

Upper back and neck pain cause

There could be two major reasons for upper back pain muscular irritation and joint dysfunction. These two causes can create lots of problems in your health, and there are several reasons why you face such pains. The main cause of your upper back and neck pain would be tension. When you have stress or tension, your body goes through several physiological changes. Your stress may give you a hard time, it cuts the blood and nerve supply that can create back pain.


Overweight creates lots of problems in your body, you should always check your weight and take proper care of your health. You should always go for exercise or jogging, which is very good for health and also helps in weight reduction. When you are overweight and try to do any activity that might lead to back pain and when your weight is more it puts more pressure on your bone muscles which causes muscle pain.

Lifting heavy things

When you try to lift heavy things you might face joint dysfunction which might give you a mid to upper back pain. So when you are trying to lift something, you should be more cautious. If you are not habituated while lifting heavy things and trying for the first time can create problems. You generally should avoid lifting heavy things for your better health.

Poor posture

Your sitting or sleeping posture may give you back pain. So you should be careful the way you sleep and sit. If you see any problem occurring due to your sitting posture, you need to change where you sit and try sitting on a different couch or chair. Also, you can try different poses while sitting, and you should not bend too much when you are sitting. The best posture for sitting would be straight. The way you sleep that does matter and your sleeping posture can make give you back pain. You should be careful about your sleeping posture and the bed you sleep, that also you need to check just to avoid your back pain.

Muscle injury

Muscle injury is the most obvious cause of back pain. If you have got hurt somewhere, that can lead to upper back pain. Common lower back injuries also create lower back problems.


Smoking creates lots of injuries to your health. When you smoke, not only does your body get affected, but you also pollute the surroundings. When you smoke, you intake nicotine, which makes your body gain weight. When you start gaining your weight, you face lots of physical problems and back pain is the very common problem for smokers. You should not make any habit which may affect your body. You should always live a healthy life.

Injury due to exercise

When you start playing or exercising all of a sudden you might get mid to upper back pain due to muscle irritation or joint dysfunction. You shouldn’t start doing exercise excessively suddenly. If you want to exercise, you should contact a trainer who will help you and show you the right way to do exercise. Moreover, you should do exercise for a certain time, not for the day long which can create an issue.

How to get rid of your back pain?

You can get rid of your upper back problem easily following home remedies. There could be several reasons for upper back pain, but you can easily avoid upper back pain if you follow some simple steps. The upper back problem can happen due to muscle strain and you can easily get rid of your upper back pain following these home remedies. Though you can contact the doctor and try therapies or medicine if you are having severe pain. You can also go for scanning if you feel there is something unusual. You should never avoid back pain as it can create a problem with growing age. If you want to avoid such situations you must take care of your health.

Massage therapy

Home Remedies For Upper Back Pain

When you are having lower and middle back pain you can go for massage therapy which helps to release the muscle pain and reduces aches. If you are having back pain and if you go for massage therapy it can heal your pain fast compare to any other action. You can try rubbing relief pain also which can give you instant relief from any kind of pain.


Meditation has lots of good effects on your body. Meditation helps to reduce depression and also fight against the sleeping problem. If you want to avoid back pain, you can try doing meditation, which might help you to keep a healthy life.

Stay hydrated

Drinking water is very good for your body, and it is considered to be one of the healthy habits. Those who are having back pain can try drinking water that helps to reduce stiffness and water maintain nutrients level in the body which can heal your lower and middle back pain. Water helps to maintain a body water level and also helps to release toxin from your body muscle.

Take proper rest

When you are having lower and middle back pain, you should take proper rest, which will help you to recover your pain. When you are having back pain, you should not do any heavy work such as lifting any heavy thing or exercise may increase your pain. Though you should not take bed rest instead of that while working you can take 10 – 15 minutes’ break, you can try sitting straight instead of leaning one side. If you are having upper back pain on left side, then you should sit properly, and also you should try to check your sleeping position. Your mattress and pillow also may cause back pain.

Apply Cold water

Cold therapy is the most effective way if you want relief from your back pain. You can apply cold water or ice where you are having pain or swelling part of your body. You need to cover the ice in a towel, and then you can apply on your swelling part or the area where you are having pain will give you relief from your pain.

Stretching your upper back

When you are having upper back pain on the left side, you can try doing some exercise which can give you to recover your pain

When you are doing stretching exercises, you can place your hands behind your head, and also you need to push your head slowly back while extending your spine. Stretching can improve your body flexibility and also reduces pain. If you follow the similar exercise every day, there is a very low chance of getting affected by the same problem. When you are having upper back pain on left side, try stretching your back which will give you relief.

Essential oils

Essential oil plays an important role when you are facing back pain. Essential oils such as peppermint oil, rosemary oil, and lavender oil work amazingly on your back pain. You can rub these oils the affected area to get the best results. You can also intake this oil in some quantity which might be helpful for your pain.

Warm bath

If you are having back pain you can try taking a warm bath in salt water, which helps to heal your pain and swelling. It helps to reduce muscle pain. But you should not stay more than 30 minutes in warm salty water, it can drain fluid from your body.

Before you take any medicine, these are the home remedies you can try and get benefited. It is always advisable to try home remedies fast as it doesn’t have any side effect. But if you go for medicine, it might have several side effects which can create a problem in your body and may lead to some other problem. But if you have tried all the home remedies, but still not getting results you should consult with the experts, and if needed, you can go for tests which will identify if the pain is just because of muscle irritation or any other thing. If you are facing any numbness, then it’s advisable to consult with doctors.

What you should do when you are having back pain?

  • You should choose the right mattress for your bed. You may feel soft and cozy bed would be the right choice for you, but studies say that you should not sleep on a soft bed instead of that you should choose firm beds. Even you should check your bed shape. Also, if it is too old, you need to change your mattress with a new one. You can use pillows on your both sides that will support your body and will make your sleeping position proper. You should not jump from your bed once you hear alarm instead of that stretch your full body and warm up your body. Then you should stand up.
  • You should not sit for a long time that could be one of the upper back and neck pain causes for your body. You should sit for a short period. You can stand up or walk for a few minutes and then again you can sit. You should not sit on the soft couch you may lose the curve and also don’t stretch your legs while sleeping on chairs.
  • When you are doing any activity such as cleaning, mopping and sweeping you should not bend your body too much, you should maintain the straight curve of your body and then you can do the activities.
  • If you are already having back pain, you should avoid driving cars which can increase your problem. You should keep your body closure to the wheels so that you can keep your normal curve instead of bending your body too much.
  • You should apply the correct lifting technique when you are trying to lift something. You should not bend your body too much you need to stand close to your load and then, you can bend your knee and try pulling the weight so that you can avoid back pain.

Common lower back injuries

lead to upper back pain. Such cases should be avoided by doing some exercise such as running, sit-ups, leg lifts and also you should avoid playing outdoor games. If you are an active player, you should avoid playing football, soccer, basketball and tennis. These games require lots of physical activity which will not be a very good idea if you are having back pain. You can sit back for a few days when you will be fully recovered you can start playing.

Final Verdict

The study says that eighty percent people face back problems during their lifetime. The back pain problem is very common nowadays, so you should not be worried too much, you need to take proper rest and follow some basic things which will definitely help you to get over your pain. If you are not sure what to do when you are facing such problems, it is advisable to contact your doctor or physician so that you can get the right treatment and can live a healthy life. For more details, Please visit the back pain relief for life review