[header] How to treat upper back pain [title] Change or take a break from your normal routine. [step] 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.