Working from home is the new reality for most of us. 

We’ve learned to adjust, making desks out of kitchen tables. Every morning we make coffee in the kitchen and then sit right back down to send out our first batch of emails for the day. We’ve adjusted, but our backs have not.

Sitting all day can take a toll on your back. You’ve probably noticed more aches and pains than usual. The pain can start affecting your daily routine. 

Below are 10 tips to try for upper back pain relief. Incorporate them into your days for a better day of work.

1. Set Small Work Breaks

One of the best ways to relieve some upper back pain is by setting routine, quick breaks throughout your day. Sitting in a chair for hours, whether you’re at home or in the office, will create tension in the back. 

Once you reach a small goal with your work, take 5-10 minutes to get moving. Go walk into another room in your house, or do some quick stretches. If you’re in an office, walk to the break room or walk up and down a flight of stairs. 

All of this moving will create better blood flow and relieve some inflammation in the sore area. 

2. Do Some Yoga

Before or after work, use 30 minutes of your time to do yoga. Yoga not only will help some of your back pain, but it will also help you build strength. 

Building a stronger core through yoga and other exercises will take some of the pain away over time. Find time to spend in deep stretches, challenging yourself a little more each time you do them.

You’ll also feel more relaxed and grounded thanks to yoga. This will help you approach every day with a clearer mind. 

3. Find a Chiropractor

A quick way to fix upper back pain relief is by finding a chiropractor in your area. This may be one of the more expensive back relief tips, but it’s something worth investing in. You can find deals online or check options through your insurance.

The chiropractor will perform some assessments, highlight problem areas, and get to cracking! The alignments will give you a great sense of relief. They will also suggest stretches you can try on your own at home.

For a super healthy back, create a regular routine with a chiropractor. 

4. Pay Attention to How You Sleep

Sleeping on your back incorrectly is a recipe for disaster the next day. You’ll feel the tension as soon as you slip out of bed.

If you sleep on your side, place a pillow between your knees, and make sure your hips are stacked. Place a lumbar pillow under your knees if you’re laying on your back. 

The smallest adjustments at night will make the biggest impact in the day. 

5. Reduce Your Stress

Stress can take a huge toll on your back. Upper back muscle pain is common when going through tense situations. 

Take time every day to reduce the stress in your life. Whether it’s sitting and listening to music, meditating, painting, drinking hot tea in the bath, or laying in the grass, finding calm outlets is crucial. 

If you need additional, professional assistance, consider seeing a therapist. Therapy is a great way to help manage stress in your life.

6. Let Your Head Hang

Take a second to hang your head down. Feel the stretch in your back, even if it is a bit uncomfortable. 

Once you let your back stretch for a few seconds, slowly start to roll your head up and around. Circle your head around several times, taking your time. Switch directions after a minute.

You can also stand up, hinge over at the hips, drop your arms and head, and let gravity stretch you out. Wiggle and sway back and forth while in this position. 

7. Don’t Slump

A sure way to hurt your back is by slumping all day. We slump all the time when looking at our computers or phone. 

Help fix this issue by buying a laptop stand for your desk. It’ll bring the screen up, causing you to straighten up to view the screen. You won’t have to bend over to see everything. 

8. Try Rowing

Rowing is a great way to build back strength. The strength will keep your back supported throughout the day.

Try a rowing machine at the gym. They’re super easy, and just ask any employee for help if you’ve never tried one. 

You can also grab some weights for a fast rowing exercise. Position your feet hip-width apart, bend slightly at the hips, and pull your elbows back in a rowing motion while holding the weights. 

If you have your own kayak or rowing boat, take it out on the water for a bit. You’ll get a good workout in while catching some fresh air. 

9. Treat Yourself to a Massage

Everyone deserves a massage. Take a day to relax, and go to a spa for a deep tissue massage. You’ll walk out feeling brand new.

Make sure to tell them where your problem areas are, and they’ll be able to customize their massage to your needs. 

If you don’t have the money for a massage, try bringing up a massage night to your partner. It’s a romantic way to de-stress from the week. You can also purchase a massage chair cover online. 

10. Use a Heating Pad

A concentrated heat can quickly relieve back pain. Purchase a heating pad to use whenever you’re feeling a bit tense.

If you don’t have a heating pad, try soaking in a hot bath for some relief. It’s a great excuse to have some time to yourself. 

Find the Upper Back Pain Relief You’ve Been Looking for With These Tips

No one wants to go through the day with an aching back. Find upper back pain relief by following the above tips. 

Whether it’s taking time to stretch or scheduling a massage, back pain relief is possible. Schedule an appointment with a chiropractor for customized, professional help.

We offer chiropractic services so make sure you check out the rest of our site. Contact us to set up an appointment. We will help you with back pain management.