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 therapy should be applied to the tender part of your upper back in order to reduce the swelling and pain. Ice should be applied for 20 minutes every two to three hours for a couple of days, then reduce the frequency as the pain and swelling subside.  Compressing the ice against your back with a wrap-around elastic support will also help control the inflammation. Always wrap ice or frozen gel packs in a thin towel in order to prevent frostbite on your skin. Soaking your back in a warm Epsom salt bath can significantly reduce pain and swelling, especially if the pain is caused by muscle strain. The magnesium in the salt helps the muscles relax. Don't make the water too hot (to prevent scalding) and don't soak in the bath for much more than 30 minutes because the salty water will pull fluid from your body and start to dehydrate you. If swelling is a particular problem in your upper back, then follow the warm salt bath with cold therapy until your back feels numb (about 15 minutes or so). Stretching the affected area of your back might reverse the condition, especially if you address the problem during its early stages. Use slow, steady movements and take deep breaths during your stretches. In general, hold stretches for about 30 seconds and repeat three to five times daily.  Kneel on a padded surface with your buttocks resting on the soles of your feet. Then bend forward at the waist, walking your fingers forward as far as you can go while trying to touch your nose to the floor. Try stretching your rhomboid muscles with a doorway stretch. Place your hands above your head on either side of a doorframe and gently lean forward so you feel a stretch in front of your shoulders. While standing, place both hands behind your head and slowly push your head backwards while arching or extending your spine so that your stomach sticks out. While standing with your feet shoulder width apart (for stability and balance), place your arms in front of you, bent at the elbows, and in a controlled fashion, rotate your upper body as far as you can in one direction, then switch and do the other way a few seconds later. Rolling on a piece of firm foam is a good way to massage your back and potentially relieve mild-to-moderate discomfort, especially in the mid back (thoracic) region. Foam rollers are commonly used in physiotherapy, yoga and pilates.  Pick up a foam roller at a sporting goods or big-box store — they're very inexpensive and nearly indestructible. Place the foam roller on the ground, perpendicular to where you're going to lay your body. Lie down on your back so that the foam roller is beneath your shoulders. Your body and the roller should form a "t" shape. Put your feet flat on the floor, bend your knees, and lift up your lower back so it rolls over the foam in a back and forth manner. Use your feet to move your body over the foam, so that your entire spine is massaged (at least 10 minutes). Repeat as many times as necessary, although your muscles might be a little sore after the first time you use a foam roller.
غيّر روتينك الطبيعي أو استرح منه. تناول مضادات الالتهاب غير الستيرويدية التي تباع دون وصفة طبية. استخدم الثلج على الجزء العلوي من الظهر. استخدم أملاح إبسوم (الملح الإنكليزي) للاستحمام. جرّب إطالة الجزء العلوي من الظهر. استخدم بكرة دوّارة.