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Easy Ways to Cure Upper Back Pain Fast at Home

In the modern era of hectic schedules and sedentary lifestyles, upper back pain has become an unwelcome companion for many. A comprehensive guide to understanding the root causes of upper back pain, keep reading to find out practical, home-based solutions to alleviate it.

How To Cure Upper Back Pain Fast At Home


To understand the roots of upper back pain, there are a wide range of causes from poor posture to muscle strains.

There are natural remedies such as heat and cold therapy, along with a series of exercises and stretches designed to strengthen and relax upper back muscles.

Discover the transformative benefits of body and bolster pillows, learning how these specially designed supports can alleviate pain and promote proper posture. 

Did you know?
Maintaining good posture not only relieves upper back pain, but can also boost your confidence and mood by enhancing self-esteem and increasing energy levels!

In the modern hustle, where hours are spent hunched over screens and desks, our upper backs often bear the brunt of our daily activities. The result? That familiar feeling of discomfort at your upper back. But fear not; relief might be closer than you think. Keep reading to find out the causes of upper back pain, as well as various natural remedies that can help you cure upper back pain fast at home.

Common Causes of Upper Back Pain

We've all been there - that nagging discomfort in our upper back that refuses to budge. If you’ve wondered, why does my upper back hurt? Let's unravel the mystery together.

Poor Posture: Incorrect posture, especially while sitting or standing, can strain the muscles and ligaments in the upper back, leading to pain. If you sit with poor posture, don’t exercise regularly, and carry heavy bags often, you can strain the upper back muscles, leading to pain.

Muscle Strain or Sprain: Stress and tension can lead to the tightening of muscles in the upper back, resulting in pain and discomfort. Also, overuse or sudden movements can strain or sprain the muscles and ligaments in your upper back, causing discomfort and pain.

Injury or Trauma: Accidents, falls, or injuries to the back can damage the muscles, bones, or ligaments in the upper back, causing pain. For example, discs between the vertebrae can herniate or bulge, pressing on nerves and causing upper back pain.

Arthritis: Conditions like osteoarthritis or rheumatoid arthritis can affect the joints in the upper back, leading to pain and stiffness.

Inflammation: Nerves in the upper back can get compressed or pinched due to various reasons, causing pain, numbness, or tingling sensations. Inflammatory conditions like fibromyalgia can cause widespread pain, including the upper back area.

bolster pillow for back pain

Heat and Cold Therapy for Back Pain Relief

Imagine sinking into a warm bath after a long day - the relief is immediate. Similarly, if you’ve wondered how to get rid of upper back pain at home, why not start by applying heat to your upper back? Heat relaxes the muscles, which is especially beneficial if your upper back pain is a result of muscle tension or stress. Enhanced blood circulation brings vital nutrients and oxygen to the affected area, and helps to reduce inflammation and promote overall relaxation

While heat brings comfort, cold therapy swoops in with its numbing effect, perfect for calming inflamed or irritated upper back muscles. The icy touch acts as a natural anesthetic, which dulls the intensity of the pain signals transmitted to your brain. Cold therapy constricts blood vessels, minimizing blood flow to the affected area. This reduction in blood flow alleviates swelling and inflammation, providing respite from discomfort.

Sometimes, the best approach is a combination of both. Alternating between heat and cold therapy, known as contrast therapy, can offer the benefits of both worlds. You can use heating pads or warm compresses for 15-20 minutes at a time, followed by 15-20 minutes of cold therapy with frozen gel packs or ice packs. This alternating pattern can bring significant relief, especially if your upper back pain is due to a combination of factors.

Exercise and Stretches for Proper Posture

Upper back stretches, if done consistently, can be used to address upper back pain efficiently. This upper back pain remedy can boost your blood flow, increase oxygen, and help deliver nutrients to areas of soreness in your body, as well as strengthen your back muscles. One meta-analysis of 16 studies found that regular exercise (strength training plus stretching or aerobic exercise) done 2 to 3 times a week reduced the risk of back pain by 33%.

Here are some upper back stretches for pain relief you can try out:

Touching the toes: Bend forward to reach the toes. In addition to stretching the hamstrings, standing upper back stretches like this will help loosen the muscles in the lower back.

Arm and leg raise: Get down on your hands and knees in a tabletop position. Pull in your belly button and tighten your abdominal muscles to support your spine. While keeping your abdominals tight, raise one arm and the opposite leg away from you. Hold this position for 5 seconds. Lower your arm and leg slowly and change sides.

Scapular squeeze: While sitting or standing with your arms by your sides, squeeze your shoulder blades together and hold for 5 seconds.

Thoracic extension: Sit in a chair and clasp your hands behind your head. Gently arch backward and look up toward the ceiling.

Thoracic stretch: Sit on the floor with your legs out straight in front of you and hands placed on your thighs. Curl you head and neck toward your belly button. Hold for a count of 15.

Cobra Pose: Lie on your stomach, with your hands face down beside the shoulders. Then gently lift your chest so that the top of their head points toward the ceiling.

Cat-Cow Pose: Beginning on your hands and knees, slowly alternate between arching your back toward the ceiling and dipping it toward the floor.

Child’s Pose: Sit on your heels with knees hip-width apart, then lean forward to place your head on the floor, stretching your arms out in front of your head.

Remember, the best exercise of all is the one that you will continue doing. Consistency and frequency is key when it comes to these upper back stretches for pain relief, so start incorporating these exercises to your daily routine and see how your body changes!

Bolster Pillows for Lumbar Support

Ergonomic Adjustments for Long-term Relief

In the symphony of upper back pain relief, ergonomic adjustments play a pivotal role, composing a harmonious melody of comfort and well-being. Think of these adjustments as the tailored suits for your body, ensuring every curve and contour finds its perfect support.

Among the unsung heroes of ergonomic solutions are body pillows and bolster pillows, offering not just comfort, but also long-term relief from upper back pain; they can help you stretch your upper back, both at work or in the realm of dreams, ergonomic adjustments are crucial for a pain-free existence.

Body Pillows for Back Pain Relief

Body pillows are versatile in their uses, as they can mold to your preferred position for all purposes. A body pillow’s elongated shape, designed to mimic the contours of your body, becomes your sleep companion, creating a sanctuary of support. Nestled against a body pillow, your upper back finds the perfect alignment, releasing tension and allowing your muscles to unwind.

For side sleepers, a body pillow placed between your knees and hugged against your upper back offers unparalleled support. It maintains the natural curvature of your spine, ensuring your upper back muscles are cradled gently. Even if you prefer sleeping on your back, a body pillow beneath your knees can tilt your pelvis slightly, reducing pressure on your upper back and promoting a neutral spinal alignment.

Expectant mothers, when navigating the unique challenges of pregnancy, can also find solace in body pillows; upper back pain can become a constant companion, but a body pillow, strategically placed beneath your belly and hugged against your back, provides the support needed to alleviate strain.

Body pillows are not exclusive to bedtime; they are companions that enhance your daily life. If you spend long hours sitting, especially in jobs that demand focused attention, a body pillow placed behind your back becomes your lumbar savior. It maintains your spine’s natural curve, preventing slouching and relieving upper back strain. If you are looking to add a body pillow for your well-being, we recommend our Cuddler, a soothing body pillow that melts away tension to help relieve pressure.


Ergonomically designed

Made from natural Melofoam™

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Bolster Pillows for Lumbar Support

Bolster pillows also provide targeted support where you need it most. The cylindrical shape of a bolster pillow holds a world of benefits in easing upper back discomfort. Placed under your knees while lying down, they elevate your legs, reducing the pressure on your spine. Their gentle contour allows your upper back to relax, making them ideal for individuals dealing with upper back pain.

While bolster pillows elevate your comfort during sleep, they also seamlessly transition into daytime partners. Placed behind your back while sitting, bolster pillows encourage proper posture, preventing slouching and, consequently, relieving upper back strain. magine a gentle lift, cradling the natural curve of your spine, releasing the tension accumulated from hours of work or stress.

You can use bolster pillows in a similar manner in various yoga practices. Placing a bolster pillow under your upper back not only enhances your practice but also provides therapeutic relief to your upper back muscles. Transform your couch or office chair into an ergonomic haven with a bolster pillow – feel the difference as they support your upper back, aligning your spine effortlessly.

If you are getting a bolster pillow for the first time, the various array of sizes and materials may be overwhelming; but worry not. We recommend our Cuddling, our own bolster pillow that molds to your body, provides support and comfort where you need it.


Your upper back doesn’t have to bear the burden of discomfort. By understanding the causes and incorporating these natural remedies, you can find relief and reclaim your comfort. From the soothing embrace of heat and cold therapy to the transformative power of exercises for upper back pain, and the tailored support of body and bolster pillows, there are natural ways to nurture your upper back back to health from home. Rediscover the joy of a pain-free upper back, and you can face each moment with the ease and comfort you deserve.