15 Natural Home Remedies For Upper Back Pain Symptom Relief

Upper back pain is a verry common problem, especially for adults. It is not surprising that lower back pain is reckoned the leading cause of disability in over the world, in accordance with the American Chiropractic Association. It was shown that half of American workers reporting suffering from occasional back hassles annually [1] If not treated promptly, this disease can lead to chronic back pain. It is a disease that is very difficult to treat. It can cause significant discomfort to the person. Treatment should be done as soon as possible. Determining the exact cause is necessary for the treatment of back pain. Understanding the information will help you to reduce the pain and feel more comfortable in life.

If you are suffering from upper back pain and do not know why and how to treat it effectively, please read the article below. Surely you will find for yourself the cure not only the best but also the safe. They also help to prevent your disease from recurring.

What Is Upper Back Pain?

The upper half of the back consists of the shoulder and ribs connected to the spine of the chest. Upper back pain is a pain in the back of the chest and above the abdomen. Upper back pain is not as common as lumbar pain, which is the most common cause of inability to work. Upper back pain is not as common as other back pain because the vertebrae of the chest do not move as much as the vertebrae of the lumbar and the neck.

Upper back pain can last for a short time or become chronic if the pain lasts more than 3 months. Expression of pain can be dull pain and sudden sharp pain. Your upper back may have constant pain or it may only be pain when you are exercising, such as picking up goods or working for a long time. Sometimes, the pain will appear on one side of the neck, and then spread to the other. The pain can range from mild to severe, causing the head and neck to be affected. In particular, severe pain may spread to the shoulders and arms.

Every pain position on the body can be a manifestation of various illnesses. Upper back pain is also a symptom of many dangerous diseases that many people do not think about.

What Are Common Causes Of Upper Back Pain?

Here are the common causes of this disease:

  • Muscle Pain

Upper back pain due to muscle pain is unavoidable when over-exercising, heavy exercise, or wrong posture when exercising. In addition, pain in the upper back of the lung accompanied by pain in the chest may be an injury to the intercostals muscles.

  • Diseases Of The Spine

The spinal disorders such as herniated discs, spinal deformities, spinal spines or sciatica can cause back pain. Characteristics of the upper back pain caused by spinal disease are the discomfort it causes the patient. In this case, you need to check your condition as soon as possible to determine the cause as well as the most appropriate treatment.

  • Lung Disease

The lungs are in the chest, so lung diseases can also cause upper back pain. Pain in the lower back of the shoulder with the symptoms of chest pain will cause a very uncomfortable feeling. Patients will find it difficult to breathe and exercise. They may even suffer severe coughing and sneezing.

  • Spine Diseases

Degeneration, hernia and thoracic spine are also symptoms of back pain in the back of the lungs. Patients will often have very painful discomfort, they even cannot breathe or move their shoulders and arms.

  • Flu

Flu and viral or bacterial infections can cause the person to have pain, so they may experience pain in the upper and lower back.

  • Stress

Stress can cause upper back pain. The more severe your stress, the worse the pain you will experience.

What Are Common Symptoms Of Upper Back Pain?

Here are common symptoms of this disease:

  • Patients with mild to severe pain and sudden sharp pain in the upper back accompanied by other symptoms such as chest pain, shortness of breath.
  • Upper back pain accompanied by neck pain and shoulder pain.
  • The pain lasts for more than three months, which means that the condition has shifted to a chronic stage. This condition is very difficult to treat.

Upper back pain can be related to the chest and organs in the chest such as the lungs, pleura, cardiovascular, so the patient needs to monitor, consider where the pain comes from and how the pain:

  • Acute Pulmonary Edema, Bronchitis, Or Pulmonary Embolism

If people with heart-related illness suffer from painful back pain, then the pain spreads to the jaw and arm, they may have symptoms of a heart attack. This is a life-threatening illness.

Learn more: 26 Home Remedies For Bronchitis In Babies And Adults

  • Pulmonary Embolism

Upper back pain accompanied by shortness of breath and wheezing may be symptoms of pulmonary embolism or even a heart attack.

Who Is At High Risk Of This Disease?

Older people and people who often work in the office, do hard work or exercise too much are the ones who are most likely to cope with this problem. You can completely reduce the risk factors. Consult your doctor for more information.

When To See A Doctor?

To avoid complications from the upper back pain, as soon as the initial symptoms of the disease are detected, you should see the doctor immediately to be examined and treated in time. In addition, if you experience the accompanying symptoms listed above, you should see a doctor immediately to keep your life.

Here are some basic information about upper back pain. Occasional upper back pain is common. About 84% of adults experience this problem at some point. This disease has many serious consequences, so it should be treated as soon as possible. It is time to find out what the best natural home remedies for upper back pain relief are. Take a look at TrueRemedies.com!

Top 15 Natural Home Remedies For Upper Back Pain Relief

1. Warm Compress

home remedies for upper back pain - warm compress

Among home remedies for upper back pain, warm compress is one of the most effective.Heat often helps relieve back pain, especially upper back pain. Heat causes muscles to relax, reducing tension and spasms. If the pain persists, or is not caused by a traumatic event, the heat treatment will be effective.

Medicine has proven that changes in external temperature will lead to small changes in the human body and with different temperatures, the body will react differently. Heat is good in increasing circulation and letting the muscles relax (whether painful inside or outside). Besides, warm compress should be used with injuries lasting more than 6 weeks.The analgesic effect of this remedy is also remarkable.

All you need to do are: use a hot water bottle or hot pad to provide dry heat. Wrap a towel around the water bottle to avoid skin burns. Do not fall asleep while using hot pads as well as heat up the body continuously over 15-20 minutes. Taking a hot tub or shower also helps you  to overcome upper back pain.

2. Home Remedies For Upper Back Pain – Cold Compress

This is another must-try home treatment in this list of home remedies for upper back pain. Using ice pack does not always help with upper back pain. This method only works when the infection occurs, such as back pain associated with arthritis. Cold compress also reduces swelling and pain due to injury. Cold compress should be used with less than 6 weeks of wounds, as the way to lower the temperature will help the blood vessels contract and relieve pain, while also reducing swelling, inflammation and widening of the bruise.

To make a cold pack, please follow these steps below:

  • Wet the towel with cold water
  • Wring the remaining water in that towel
  • Fold the towel and place it in a plastic bag with a zipper
  • Chill for about 15 minutes
  • You can then apply it to the affected area for 10 minutes

To make cold compress, you need to wrap the frozen gel bag or ice pack in a shirt or towel before placing it directly on the skin, otherwise the skin may be coldburns.Please repeat this remedy 3 times a day to get the best results. You can use frozen vegetable bags to make ice pack when needed. You should choose small and well-shaped vegetables, such as peas or corn. This will help disperse cooler evenly.

Combining warm compress and cold compress is something you should try.The way to implement is very easy. First, you apply warm compress for 15 minutes, then apply cold compress for 15 minutes.Take warm compress and cold compress every 2 hours for 5 days. This treatment can reduce the inflammation of people with acute or chronic upper back pain.

You need to be careful in deciding whether to appy warm or cold compress. Misuse of the method can make your condition worse. Therefore, please read carefully our guidelines above.

3. Use Foam Sponge Roller

This remedy is one of little – known home remedies for upper back pain. This device works to relieve muscle aches and pain. They usually have a length of 1.2 to 1.8 m, which looks like a cylindrical float (You can use this float the first time.). Roller operating mechanism: The roller is placed under the hip, the weight of the body rests on the plane of the roller. Then the movement of the body create balance and affect the tendons, muscles, bones, joints, nerves gradually bring the shoulder, hip, spine bones back to the necessary positions and release the compression.

To apply this remedy, please follow these steps below:

  • You lie on the rollers. The roll should lie just below your shoulderblade
  • Lift the hips a few centimeters from the ground
  • Keep your head and shoulders off the ground
  • Use your feet to roll your body from front to back after lying on the rollers for a few minutes

Start practicing with soft foam rollers. Some types of sponge rollers are quite hard and usually have spines on the surface to create points of stimulation and beginners may not be familiar with this roller. Please implement this remedy once a day to treat your condition.

4. Home Remedies For Upper Back Pain – Improve Posture

The next treatment in this list of home remedies for upper back pain is improving posture. Incorrect crouching and standing can increase pressure on the back and cause pain. Improving posture helps relieve pressure and relieve pain. It also prevents recurring upper back pain. Flexible exercises, such as yoga and wellness, are also effective posture remedies. These exercises focus on slow and flexible movements that are contrary to the traditional exercises. Therefore, they are less likely to cause severe upper back pain.

Pay attention to sitting and standing posture throughout the day. Your shoulders should be relaxed and you should not protrude them forward. Head should be in straight position, do not bend it forward or down. Also, limit your sitting for a long time. Stand up and walk for 5 minutes every 30 minutes. Let’s change your posture often when you need to stand for long periods. At first you are not used to correcting postures, but just a little attention, you will feel better.

5. Home Remedies For Upper Back Pain – Safe Workplace

home remedies for upper back pain - safe workplace

This sounds strange when it comes to home remedies for upper back pain, but it works. Back and shoulder pain can be caused by sitting several hours at the table. Misplaced workplace may cause the head allways need to fall down and shoulders allways need to protrude forward. Stretching forward for long periods of time can make the back tense. You need to arrange tables and chairs appropriately and effectively to reduce upper back pain.

Place two feet flat on the floor. Elbows and back should be supported. The computer screen should be adjusted to the position at or below the eye level so that the head does not have to bend forward. Besides, do not place the keyboard and mouse too far. You should also put the phone in the corner far away from the seat, so you need to stand when phoning. There is no pose or arrangement of desks that can be applied to everyone. However, following the basic principles can help you reduce your upper back pain. Please rely on these rules to arrange the workspace that works best for you.

6. Progressive Muscle Relaxation (PMR)

This is one of the little-known home remedies for upper back pain. Some types of back pain can get worse due to stress and strain. Progressive muscle relaxation helps you learn to relax and soothe aching muscles. When you apply PMR, you stretch and then relax the muscle groups while breathing deeply. PMR brings a sense of relaxation and excitement.

To apply this remedy, please follow these steps below:

  • Find a quiet place to do this exercise. Plan for about 15 minutes.
  • Make yourself comfortable. Loosen tight clothing. Sit or lie down. If you want, you can listen to music.
  • Start with the face muscles or foot. Scroll down or up as appropriate. Grasp the muscles as tight as possible. For example, for the forehead, you can raise the eyebrow upward as much as possible and wrinkle the forehead. Hold this movement for 5 seconds, then relax.
  • Move down your eyes and nose. Close your eyes as tight as possible. Hold for 5 seconds, then relax.
  • Continue to stretch the muscle groups on the body. Pull each muscle group for 5 seconds and then relax. The major muscle groups you need to focus on are the forehead, eyes / nose, lips / cheek / jaw, hands, forearm, arms, shoulders, back, abdomen, hips / buttocks, legs, and toes.
7. Home Remedies For Upper Back Pain – Replace The Mattress

If self-treatment is not effective, the present mattress that you are lying on can be the cause of upper back pain. There is no “best” mattress available for people with upper back pain. There are many types of mattresses depending on your favorite sleeping posture. Replacing a new mattress can help relieve back pain, especially if the current mattress is sagged or has no back support. Consumer Reports usually assess mattresses based on sleeping posture. You can find some tips on buying mattresses to help you find the right mattress for your needs.You can try the mattress directly before buying. A type of mattress may suit one person but do not suit others. You should choose the type of mattress that brings comfort.This is considered one of the most effective home remedies for upper back pain.

8. Apply Massage Therapies

The next one in this of home remedies for upper back pain is applying massage therapies.Regular massage is proven to reduce upper back pain and disability. Massage is especially useful in relieving pain. A study demonstrates that weekly massage therapy significantly improves upper back pain and the function of the back after 10 weeks. Massage is the most effective treatment to relieve pain. People treating upper back pain who regularly use massage therapy use very little pain medication.

Some health insurance companies and health care providers usually pay for a “medical massage” when you are referred by a doctor to a licensed massage therapist. You should talk to your doctor to see if this is the right choice for you.

9. Home Remedies For Upper Back Pain – Acupuncture Therapy

This remedy is one of little – known home remedies for upper back pain. Acupuncture is not a “miracle” treatment for back pain. It is often used in the treatment of acute upper back pain. Some clinical trials show that professional acupuncture is helpful in reducing back pain. It is important to note that while some studies have shown that acupuncture generally offers an effective upper back pain relief, it often does not effectively improve the function of the back.

Ask your doctor for an acupuncturist. It is important that all health care providers work together to care for you.The National Acupuncture Certification Board of the United States is the National Certification Commission for Acupuncture and Oriental Medicine. Not all health insurance covers supplementary drugs, but they may include services provided by certified physicians.

10. Lavender Oil

Among notable benefits of lavender oil is its relaxing and calming effect. This effect combined with the pain-reducing properties makes it one of the most effective aromatherapy oils for relieving pain. If administered oxygen infused with the lavender oil, biopsy sufferers reported the better control towards pain than those people receiving plain oxygen.

Also, with its anti-inflammatory, antispasmodic and analgesic properties, this essential oil is worth mentioning in this list of home remedies for upper back pain, fibromyalgia pain, etc [2] [3].

What you need to do is:

  • Apply 3-4 drops of lavender oil onto your affected area
  • Massage gently
  • Repeat this routine at least twice per day
11. Epsom Salt Bath

home remedies for upper back pain - epsom salt bath

Epsom salt is a compound composed of sulfate and magnesium, which are two kinds of mineral that could be absorbed via the skin and ingested as well. In terms of appearance, Epsom salt seems to look like ordinary table salt, despite its chemical composition is rather different. This ingredient could be found in home improvement stores and drug stores.

The Epsom Salt Council reported that soaking in Epsom salt could benefit back pain in some ways. It lessens inflammation that may cause injury and condition-related back pain. The salt also helps relieve tension as well as stress exacerbating back pain. You can soak in Epsom salt to promote your nervous system’s health, thereby probably decreasing some types of back pain [4] [5].

Just simply adding some drops of essential oil to your Epsom salt could make your soak more relaxing.

To take advantage of Epsom salt as one of home remedies for upper back pain, take the steps here:

Method 1:

  • Add 1-2 cups of Epsom salt to a bucket of water
  • Soak and then relax in this solution for 15 minutes
  • Repeat this routine 3 times per week for better results

Method 2:

  • Combine Epsom salt, sea salt, and baking soda with the ratio of 2:3:1
  • Then, add 6 drops of lavender oil to every 2 tablespoons of this combination
  • Then, pour this mixture into your bath water and soak yourself into
  • Repeat this routine 3 times per week
12. Home Remedies For Upper Back Pain – Turmeric

Turmeric is another must-try treatment when it comes to home remedies for upper back pain. It has a compound named curcumin which has anti-inflammatory, pain-relieving properties, not to mention other medicinal applications. These properties of turmeric can help with upper back pain treatment

All you have to do is:

  • Put 1 teaspoon of turmeric into a glass of hot milk
  • Have this mixture at least twice per day

If you want to make use of turmeric in the form of tincture, then the dose used is from 0.5 to 1.5 ml, taken 3 times per day. Other suggested doses of turmeric every day include 1-3 grams of dried powder root, 1.5-3 grams of the cut root, and 30-90 drops of fluid extract.


  • Turmeric is often safe if used in the form of spice and possibly safe if taken in medicinal doses. Nonetheless, you might experience side effects from using turmeric, like diarrhea, nausea, and allergic reactions.
  • People with gallbladder disorders like gall stones, or people are within two week of planned surgery, should avoid turmeric. Pregnant and breast-feeding women should also avoid this ingredient.
13. Ginger

Research has shown that ginger might decrease pain resulted from inflammatory diseases like arthritis. Whilst ginger might relieve back pain caused by arthritis, it was not proven that this ingredient would be helpful for those with other injuries to the back. However, all of that also provides enough reasons why you should use ginger to relieve upper back pain. Gingerol, active components of ginger, is widely used in medicine purposes thanks to its anti-inflammatory and pain-relieving effects [6] [7]

  • Steep 1-2 inches of ginger in a cup of hot water for 5-10 minutes
  • Add honey (optional) and consume this mixture when it is still warm
  • Do this twice per day

Or you can also take advantage of ginger oil to massage your back.

Note: Consult your doctor if you take ginger as a supplement. This herb might interfere with blood-thinning medications.

14. Warm Shower

This is not only relaxing but also help you fight off back pain naturally. Warm shower brings relatively similar effects to that of heating pads or warm compress. Heat with its analgesic nature when combined with the healing effect of water can relieve pain along with inflammation accompanied by back pain [8].

15. Regular Exercise

Among home remedies for upper back pain, regular exercise is one of the most effective. If upper back pain is not the result of a serious injury, returning to normal activity after a few days will help you recover from this pain faster. Unless your doctor recommends, avoid staying in bed for more than 3 days. Always consult your doctor before returning to normal activities. If you have a serious injury, exercising may lead to other serious injuries [9] [10].

Exercises that improve breathing and heart rate at a mild level, such as swimming, walking, cycling, can relieve chronic upper back pain. However, exercise can aggravate acute back pain. Therefore, you should not start the exercise regime immediately. Normally, exercise should be implemented after 4-8 weeks to ensure health. Do not put stress or strain on your back muscles immediately. Whenever possible, you should talk with an expert to plan your personal training program. Your doctor, physiotherapist, trainer, or physiologist can help you find the right exercise for you.

You can improve the flexibility of the body to help relieve pain. Stretching exercises and yoga have proven to relieve back pain and prevent recurrence. Tai Chi Chuan is a gentle Chinese martial arts that combines movement with meditation. Many studies have demonstrated that this martial art is effective in relieving back pain.If a pregnant woman experiences problems related to bones and joints, they should consult a doctor before beginning Tai Chi Chuan exercises.

The above-mentioned home remedies for upper back pain that we want to mention in this article. Choose some of them and alternate them in your treating to see how effective they are. If you have any contributing ideas about our article of “Top 15 Home Remedies For Upper Back Pain Relief” introduced in Home Remedies Category, do not hesitate to drop your words below this post. We will answer as soon as we could.

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