Upper Back Pain Relief: 7 Tips and Tricks

Did you know that over 20% of Americans suffer from chronic pain?

Working in an office every day can put a toll on your body. It’s especially on your back since you sit on an office chair most of the time. Without relief, you’ll end up getting chronic back pain.

So, what can you do?

The good news is that we put together 7 tips to help you find upper back pain relief. Read on and find out how:

1. Drink an Anti-Inflammatory Beverage Each Day

Eat and drink food items rich in anti-inflammatory chemicals and antioxidants. The more you do, the more potent they become in reducing your body’s inflammation. Here are some drinks you must try:

Tart Cherry Juice

You can find lots of antioxidants and anti-inflammatory agents in cherries. If you drink cherry juice, you can relieve muscle pain. This applies whether it’s chronic or due to exercise.

The good news is that you can buy this product at grocery stores. Take note, get the ones with the tart cherry extract. Drink a glass daily and determine whether your back pain improves.

Turmeric Milk

Turmeric is an Asian spice rich in anti-arthritic, antioxidant, and anti-inflammatory compounds. To make a drink out of it, mix a half teaspoon of turmeric powder in a mug of warm milk. If you want a sweeter test, use either honey or stevia.

Maximize your consumption by drinking this right before bedtime. This allows the anti-inflammatory properties to work better. It’s because of your body’s increased regeneration while sleeping.

2. Fix Your Sleep Schedule

Over 50 million American adults suffer from sleep disorders. The worst part is that these people are likely having upper back pains. If you can find a way to get a restful night’s sleep, your back will feel better in the morning.

With restorative sleep, you reap various healing benefits. This makes you feel less stressed and rejuvenated. If you have trouble sleeping, try these natural sleep aids:

Melatonin

This is your body’s natural sleep hormone. You can take it as a supplement if you want to improve your sleep cycle. Ensure that your room is dark to get the most out of this hormone.

Vitamins C and B6

These are the natural steroids in your body that promote restful sleep. Getting these vitamins will help your body make and regulate other natural hormones. These also control your metabolism.

3. Avoid Staying Still for Too Long

Your spine and hip joints and muscles require close attention. It’s important to prevent them from getting too stressed and fatigued. Here are some things you can do:

Avoid Sitting for Too Long

While working, it’s easy to forget that you’re sitting for a long time. This will increase pressure on your spinal discs. To avoid this, get up and walk for a short duration every after hour.

An alternative is to use a standing desk while working. Check out this article if you want to learn how to fix back pain. It talks about the benefits of using spinal decompression for your back pains.

Check Your Posture

Doing this prevents undue stress on your spine. After checking your posture, adjust your shoulder, neck, and back alignment. It’s especially when you have a poor, unsupported posture.

Otherwise, you’ll get more back problems later. This leads you to worsen your existing aches too.

4. Start with Yoga

This is an effective method of stretching your body, especially your back. Yoga also improves your muscle and joint health. At the same time, it enhances your blood circulation, improving healing nutrient distribution.

When starting yoga, know that it will improve your spine’s flexibility. Take your time to feel comfortable and do slow and gentle stretches. Go further only when you can stretch without feeling pain.

Before long, you can add more variety of stretches to your routine. Do your exercises in the early morning to reap the most benefits. This loosens your spine while reducing your upper back pain.

5. Use Mindful Meditation

Improve your concentration using meditation. It’s because doing this will decrease your anxiety and stress levels. It’s possible because it helps release your endorphins—your feel-good hormones.

With mindful meditation, you’ll control how your body experiences your back pain. Start by finding a dark, quiet room. Meditate in the early morning since it’s calmer, allowing you to focus better.

Each meditation session only lasts for 5-10 minutes. That’s why you can do this while you’re taking a break at work. Do this before hitting the sack since it improves your sleep quality.

Too lazy to meditate? If so, do some simple breathing exercises instead. Take deep, slow breaths, and repeat it 10 times in a row.

6. Use a Warm Pool to Support Your Body

Water buoyancy allows you to have a less painful exercise routine. When you exercise in the water, your nerves and muscles function better. This will help a lot in upper back pain relief.

Warmer pools always feel nicer since they help relax your muscles. Look for reputable hydrotherapy pools or register to water exercise classes. In most cases, the water is 83-88 degrees, making it perfect for exercising.

7. Pack a Self-Activating Heat Patch

Heat patches can provide instant relief if you drive over long distances or work for long periods. Keep them in your office desk or glove compartment. These patches activate fast, relieving your back pain without interfering with your job.

You can wear heat patches inside your clothing too. Follow the instructions written on the package and avoid wearing it for too long. This ensures you won’t get skin damage from the heat.

Get Upper Back Pain Relief Today!

If you do these tips, you’ll get upper back pain relief. These methods are cheap and easy to come by when you’re struggling with pain. If your pain persists, consult a health professional.

Did this guide help you learn how to help with upper back pain? If so, consider our other guides for more valuable health and fitness tips.