If you do not want to use a pain medication to treat your back pain because you are concerned with the effects the medication might have on your body, there are many other treatment options that have been found to relieve upper back pain. You will need the help of a massage therapist or you will need to purchase the right equipment.

1. Heat and Cold Therapy

Heat therapy can reduce stiffness in your upper back and help alleviate back pain. Get a heat wrap designed to wrap around your back. These wraps are often heated in a microwave until they are warm, but not so warm that they are painful to touch. Another option is to use an ice pack that is placed in a freezer until it is cold. Then, hold the pack to the area where you are experiencing pain. If you do not have an ice pack, another option is an ice cube.

2. Epsom Salt Baths

Soaking yourself in an Epsom salt bath can reduce the amount of pain and swelling that you are experiencing. Make sure the water is warm, but still comfortable. Hot water will reduce the benefits of the bath. Also, do not take the bath for longer than a half an hour because longer baths could start to dehydrate you by drawing liquid from your body.

3. Taking It Easy

Your back might hurt simply because you are working too hard. While you should slow down and reduce how hard you should work, try to avoid spending too much time in bed. Too much bed rest can actually exacerbate back pain in the long-term. Instead, try to maintain an active lifestyle even if your upper back hurts.

4. Massage Therapy

Both Swedish and deep tissue massages can help alleviate pain in your upper back. Swedish massages are gentle and intended to alleviate muscle tension. The massage therapist uses gliding strokes, kneading and tapping to increase blood flow to the areas of the body that are experiencing pain. Deep tissue massages, on the other hand, are deeper and more intense. They are intended to target the deeper layers of the muscles and may be necessary if you have longer-lasting muscle tension.

5. Foam Rollers

If you cannot get to a massage therapist, another option is to get a foam roller. You place it on the ground, lay on top of it and move back and forth with the foam roller moving across your upper back. Use your feet to push yourself upward and to pull yourself back into the starting position. Keep repeating this until your upper back has been massaged for at least 10 minutes.

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