Two major causes of the upper back pain (also referred to as mid back pain) are lumbar muscle strain and broken or herniated discs.

Lumbar area of the back actually is lower back, which obviously is closely connected to the upper back. If there is a problem in the lower back area it could easily impact the upper back. Similarly, a person suffering from upper back pain may feel the symptoms in the arms as well.

The spinal discs are situated between the spinal vertebrae. Their function is to support a person’s movement by supporting the spinal bones. The composition of the spinal disc is a soft inner part which is surrounded by a hard outer surface. If the disc is not in its proper position in the spinal column it starts to disturb the surrounding nerves and joints.  The result is physical discomfort in one or more than one parts of the spine. The disc may get dislocated due to an unusual back movement or heavy lifting.

Upper back ache symptoms could include piercing pain traveling to the neck, weak, throbbing or numb muscles and/or bladder as well as bowel issues.

Body Awareness

It becomes easier to understand the upper back pain if one is more aware of how the back is formed and how it functions. Also, by knowing what activity might lead to physical discomfort, one is in a better position to take care of oneself. Some of the common factors leading to back pain could be a new job, demanding long hours in front of a compute or a new sport or exercise routine. Any new activity that demands use of muscles in a way different from before could cause muscle strain.  Unusually long phone conversations, a new mattress, uncomfortable work chair or living room seating arrangement could also result in a tired and achy back. So avoid holding the phone between your shoulder and head, investing in a speaker or a headphone will be worth every single penny. A different bed or a new mattress also could cause back ache. If the work chair is not suited to users’ physical structure then sitting in it for long hours definitely will lead to back issues and same is true for the sofas or chairs one might use for watching TV. Posture in general and in particular for long seated positions like for watching TV or sitting in front of the computer matters a lot too.

Back Ache Relief:

Relief for upper back pain is easier to achieve if the cause and symptoms are clearly worked out. The more details they have the better able the doctors will be to advise a treatment plan.  Resting helps and bed rest is usually advised by the doctors. But once the swelling recedes, one must try to get physically active at a pace that the body is ready to follow. Exercise aimed at strengthening the core and toning of muscles is helpful and so are simple aerobic activities like swimming, bicycling and walking.

Home remedies also have proven helpful. One may find a certain technique working better in their situation and it varies from person to person. Given below are some techniques for self therapy.

Pressure point massage:
Exert gentle pressure on the achy spots for ten seconds, release and then repeat again a few times. Could be repeated for one minute every one hour.

(2 )Ice/heat therapy:
Apply an ice pack wrapped in a towel for fifteen minutes intervals. Could also do heat therapy for fifteen minute intervals. A hot shower is an example of heat therapy but one may also use heat packs as well.

Anti-inflammatory medication:
Non prescription upper back pain medication like ibuprofen, naproxen and aspirin are effective due to their anti inflammatory qualities needed for pain relief. If taken before bedtime their benefits are twofold since the muscles are getting the much needed rest at the same time. Acetaminophen is not as efficient since it is not an anti-inflammatory medication unlike the ones mentioned above.