Chronic Upper Back Pain

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Back pain is not an uncommon problem. In fact, most people will experience it at some point in their lives. However, chronic back pain, as defined by pain that last for longer than three months and or recurs regularly, can be very difficult to deal with. Short bouts of back pain can be hard enough to cope with, but when it’s your constant companion it can be a challenge to just get out of bed and live your life. Chronic upper back pain sufferers may never fund complete relief, but there are ways to cope with the pain.

Exercise: You may think that bed rest is the best way to treat any kind of pain, including back pain. However, remaining still for long periods can actually aggravate the pain, especially when it’s chronic. Strengthening your back, shoulder, neck and core muscles can help relieve pain and prevent future injury. Keep these muscles loose by stretching them regularly. Roll your shoulders repeatedly in one direction, then the other. Roll your head from side to side or all the way around. Try these movements under a hot shower for maximum relaxation and pain relief. The Healthy Back Institute has a variety of e-books and DVDs about maintaining a healthy back with exercise. Visit to view their selection.

Temperature: Hot and cold can often help sooth tense muscles in the upper back. Cold compresses will help reduce any swelling that may be happening and causing pain. Heat will help relax tension away and speed blood flow to help the healing process. For longer lasting relief, you may want to try an infrared heating pad. The ones offered by The Healthy Back Institute contain state of the art technology that penetrates deep into the skin to sooth tense muscles and relax pain away.

Posture: Often poor posture can become a habit that leads to chronic upper back pain. To stem this problem, focus on standing up straight. If you spent a tremendous amount of time sitting, invest in a support cushion. They come in all different shapes and sizes to suit any need. Most have a few core features though. They’re meant to support your lower back and help you maintain the natural “S” curve in your spine when sitting. It’s very easy to hung over when you spend long periods typing or pouring over documents, which creates more of a “C” shape with your spine. A support cushion makes it easier to hold yourself upright as it bears some of the load, and relieves pressure on sensitive areas. The Healthy Back Institute has a number of back support cushions to help you sit up straight.

Stress: Many people carry tension from stress in their neck, shoulders and upper back. Focus on de-stressing your life. Make an effort to react calmly to stressful situations. Have a long commute with bumper to bumper traffic? Put soothing music on the radio, or get an audio book to remove the focus on frustrations on the road. Everyone has stress at work. Try taking deep breaths. You may even want to participate in a yoga or meditation class. The techniques learned can help you live a more relaxed, laid back life.

The Healthy Back Institute understands how difficult it can be to live with chronic upper back pain. They can help you find natural techniques to reduce your pain and make living with it more bearable. Visit today to get started.

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