Neck and Upper Back Pain ReliefNeck and upper back pain make it hard to go about your typical activities of daily living.  The reasons behind your neck and upper back pain may vary; however, it all comes down to how you hold yourself while you are sitting, moving, and standing.  Sitting is the most important thing of all.

Neck and upper back can decrease your capabilities and movements.  If you don’t do anything about the pain, the pain can get worse, limit you further, and can spread to other body areas.  This is usually because the muscles in the immediate area of pain have become tense in order to protect that area.

This expansion can limit movement and can turn a muscle that is clenched under your scapula into a tension headache and a painful shoulder.


Neck and Upper Back Pain Relief – The Relation to Sleep

Pain in the neck and upper back can also impact your sleep.  According to the National Sleep Foundation, in the deepest parts of sleep, your muscles tend to relax.  This is also the period of time in which the body releases human growth hormone.  When you don’t get enough sleep due to neck and upper back pain, you lose the chance to heal.


Causes of Neck and Upper Back Pain

The causes of upper neck and back pain include:

  • Smoking
  • Being overweight
  • Having a sports injury
  • Practicing poor posture
  • Improperly lifting a heavy object

Your love of computer screens is also likely to play a role in getting neck and upper back pain. When you sit all day working on a computer monitor, you tend to crane your neck to read things on the monitor. Sitting on the couch to watch many hours of television are good ways to throw your neck and back out of alignment.

Like many health problems, the effects of neck and back pain can be more severe in those who are overweight or who smoke excessively.  Too much weight can put more pressure on the muscles. Chronic upper neck and back pain can become an extremely serious issue.  On the other hand, some soreness in the upper back and neck is very common.


Neck and Upper Back Pain Relief

Here are a few tips as to how you can relieve your neck and upper back pain:

  • Apply a cold compress. If possible, you can place a cold compress on the affected area.  This could mean using a regular ice pack you buy from the pharmacy.  You can also use a package of frozen vegetables for the pain.  Make sure you place a cloth between the ice pack and your skin so you don’t freeze the skin.
  • Apply heat. The heat penetrates into the muscles which helps lose the muscles and relax them. Using a neck and shoulder heating pad can help you apply heat effectively in that area.


  • Try a Nonsteroidal anti-inflammatory medication. If your stomach tolerates taking this type of medication, such as naproxen sodium and ibuprofen, this can help neck and upper back pain. You can also use acetaminophen; however, it doesn’t handle the inflammation associated with neck and upper back pain. Consult your doctor before taking any medication.
  • Walk upright. It can help to walk with a healthy posture.  A good way to have a healthy posture is to imagine you are connected by a line that connects the middle of your chest to the floor.

Neck and Upper Back Pain Relief, what’s your tips and advice? Feel free to share below,