Upper back pain is often caused by repetitive motions at work or minor injuries related to playing sports or vigorous exercise. As a first measure, take a break from the activity that may have resulted in the strain and rest for a few days. If your problem is work related, talk to your boss about switching to a different activity or improving the ergonomics of your work station. If the pain is exercise related, you may be working out too aggressively or with bad form. In this case, consult with a professional trainer or sports therapist.  Total bed rest is not a good idea for any type of back pain because some movement (even just leisurely walks) is needed to stimulate blood flow and healing.  Practice better posture at work and at home. Sit up straight and don't slouch or lean to one side excessively. Examine your sleeping conditions. Mattresses that are too soft or pillows that are too thick may contribute to upper back pain. Avoid sleeping on your stomach as it can cause the head and neck to twist in ways that aggravate back pain. Non-steroidal anti-inflammatories (NSAIDs) such as ibuprofen, naproxen, or aspirin can be short-term solutions to help you deal with pain or inflammation in your upper back. Keep in mind that these medications can be hard on your stomach, kidneys, and liver, so it's best not to use them for more than two weeks at a stretch.  Dosage for adults is usually 200 – 400 mg, by mouth, every four to six hours.  Alternatively, you can try over-the-counter analgesics such as acetaminophen (Tylenol) or muscle relaxants (such as cyclobenzaprine) for your upper back pain, but never take them when you are taking NSAIDs. Be careful not to take any medications on an empty stomach, as they can irritate the lining of your stomach and increase the risk of ulcers. The application of ice is an effective treatment for essentially all minor musculoskeletal injuries, including upper back pain. Cold therapy is most effective for acute injuries (injuries that have occurred in the last 48 hours). Cold...

How would you rephrase that briefly using Chinese?
改变日常作息或休息一段时间。 服用非处方非甾体抗炎药。 冰敷上背。 用泻盐泡澡。 轻轻地拉伸上背。 使用泡沫轴。