Upper Back Pain Relief
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Upper back pain is usually caused by the stiffening of your soft tissues like ligaments or irritated muscles. This happens when you keep the wrong posture. Or when you lack stamina or undergo trauma caused by accidents. Pain in the upper portion of the back can also result from problems with joints connecting the vertebra and ribs. You will be able to find upper back pain relief through various methods.
The good news is there are a number of ways you can do to relieve the pain. Exercising regularly can free you from this discomfort for good. Some of the best upper back pain exercises meant to relieve pain include
a.) chest Stretch: Stand in the door passage and hold its frame. Lean forward to stretch or tighten your chest muscles. Hold this for 15 seconds. Repeat 3 times for the first week. Then build up until you reach 6 times.
b.)Arm Slides: Stand against wall, your back facing the wall. With your palms outward, raise your arms along the wall. Raise your hands up and down to stretch your muscles throughout the upper back and arms.
c.)Back Squeeze: With your palms facing outward bend your your elbows. Hold your arms up on the side of your body and stretch your hands backwards as far as you can. Hold this for 15 seconds and repeat 20 times.
d.)Shoulder blade Exercise: Lie flat on your stomach with a pillow under your chest. Keep your arms at 90 degrees from your torso. Then raise your arms to squeeze your shoulder blades. Try these with light dumbells if you like. Repeat 20 times.
Upper back pain although uncommon brings great pain and discomfort that make you beg for instant relief. Causes for this particular condition have been defined. Each cause needs to be carefully diagnosed. Treatment has to be specific to the seriousness and cause of the ailment. Home remedies that address bad posture, strain or underused muscles are recommended. Some of the standard measures for treatment include non strenuous low impact exercise. Immediate bed rest and applying ice packs on the upper back or shoulders are advised. Aspirin or any other type of non steroidal medication that are both anti inflammatory and relieve pain are prescribed. Once your inflammation has subsided, apply heat pads.The warmth of the hot pads has a soothing effect and helps restore the properties that aid muscle and connective tissues. Long term bed rest is not advisable since it is the lack of exercise precisely that triggers this condition. Physical therapies like massage, ultrasound, whirlpool baths and controlled heat application are your effective recovery points. Likewise, customized exercise programs can help you regain function of your muscles. Strengthening back and abdominal muscles help in stabilizing the problem. Repeat injury can also be prevented by lifting and stretching exercises.
Pain killers and muscle relaxants are normally prescribed over the counter and for a short period to relieve severe backache. Stay away from muscle relaxants that may have some side effects like nausea, drowsiness or disorientation. Local anesthesis injected into your muscle tissue or area where pain is severe can be included in the treatment. Low dose anti depressant medication may be prescribed at times. There is also the Transcutanous Electrical Nerve Stimulator ( TENS ) method that uses electrodes taped to the body. This method passes mild electric current to the effected area to relieve your pain. (A patient can be trained to use this method himself to help relieve a strained or moderately injured back). Surgery may be required for severe cases to remove the pain inflicting nerve and thus prevent it from transmitting the pain to the brain.
But the best preventive remedy for the upper back or any disease for that matter would always be to lead a healthy lifestyle. That’s common sense for uncommon maladies like upper back injury. You may want to try a back support brace, or a posture corrective brace to help you find upper and mid back pain relief.
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