Effective Upper Back Pain Treatment: How to Relieve Middle and Upper Back Pain

upper back pain treatment

The upper or middle back, or the thoracic spine, comprises 12 vertebrae, labeled T1 through T2, with discs that separate each and absorb shock. It anchors the rib cage and protects the important organs within the chest. Upper or middle back pain can occur anywhere from the base of your neck to the bottom of your rib cage. The pain typically occurs due to maintaining poor posture for an extended period or an injury. The upper back becomes painful due to muscular irritation or joint dysfunction. Getting the upper back pain treatment on time is essential to avoid future complications.

Let us discuss in detail the reasons behind upper and middle back pain.

  • Excessive strain on the thoracic spine’s discs, ligaments, and muscles. For example, lifting too many heavy objects on the back or carrying a heavy backpack repetitively on the same shoulder may cause back muscle pain.
  • An injury to the back due to a car accident or being hit hard on the back can cause pain in the thoracic spine.
  • Slumping or slouching while working on the computer for a long time. keeping a bad posture, whether seated or standing.
  • A spinal fracture involving one vertebra.
  • A herniated disc that causes pressure on the spinal nerves.
  • Osteoarthritis
  • Muscle irritability or myofascial pain in the connective tissue that envelops and shields a muscle or group of muscles.

How Do You Treat Middle and Upper Back Pain?

These are the most useful middle and upper back pain treatments that can be tried at home and alleviate mild to moderate back pain.

1.   Exercise And Stretches

Maintaining an active lifestyle with stretches and exercises helps reduce back pain and speed recovery from upper back pain treatment. Stretching also helps improve flexibility and is a great way to avoid future injuries. Exercise regularly also helps strengthen the muscles that support your mid-back and alleviate pain. Try general exercises like swimming, walking, cycling, yoga, and pilates to relieve back muscle pain.

2.   Benefits Of Movement

Being physically active offers numerous health benefits. It helps reduce muscle spasms and tension. It also helps improve blood pressure by providing essential nutrients to the affected area and reducing inflammation. With complete everyday activities, you feel more confident, flexible, and refreshed.

3.   Preventing Upper And Middle Back Pain Through Exercise

You can try the exercises targeting back muscles regularly to improve flexibility and muscle strength. Practicing back stretches every day can support you in maintaining back mobility, joint health, and good posture. It also helps maintain a good weight and avoid obesity, which can cause strain on the back, leading to pain and discomfort.

4.   Using Ice Or Heat Therapy

Ice and heat therapy are also effective measures for reducing pain, stiffness, and swelling in the middle and upper back. Apply heat pads for approximately 20 minutes to reduce pain and stiffness, and then use ice packs to reduce pain and swelling.


If the pain persists for a prolonged period, make an appointment with the spine specialists of renowned healthcare centers, like ANSSI Wellness, and get the best non-surgical treatment for middle and upper back pain from the experts.