8 Effective Ways to Ease Upper Left Back Pain

Back pain is a common problem in humans that severely disrupts human life. Many people experience upper left back pain because of many reasons. These include poor posture, muscular strain, arthritis, and spinal conditions. The treatment to cure the pain varies depending on your underlying cause. However, patients may try a few home remedies to ease their back pain and get effective results.   

Low-Impact Exercise/Activity to Ease Your Back Pain

If you often experience episodes of back pain because of tight muscles, you must consider regular exercise to prevent it. One can try almost every exercise, like a short walk, yoga, aerobics, swimming, water aerobics, and related low-impact activities. Simultaneously, try exercises to increase your back muscles' strength to reduce your neck, back, and shoulder pain.  

Combination of Stretching and Strengthening Exercises

Create a daily exercise program consisting of stretching and strength training exercises to deal with your back pain. Regular stretching relieves muscle tension, boosts flexibility, and heals upper back pain. Focus on neck, chest, and upper back muscle exercises like upper trapezius stretches, pec stretches, and shoulder rolls.

On the other hand, strengthening the upper back muscles provides enough stability and support to reduce your pain. Common strengthening exercises are scapular retractions, rows, and pull-downs. However, consult a good physiotherapist before trying any exercise.  

Get 8 hours of Good Quality Night's Sleep.

Many expert studies have revealed that poor sleep quality increases the risk of severe or chronic back pain. Adults must get 7 hours to 8 hours of good quality night sleep. Moreover, one should follow the proper posture while sleeping to avoid strain on the upper back region. According to the experts, people should strictly avoid sleeping on bellies, as it causes pressure on the back and affects your digestion.  

One should sleep sidewise or on the back to stay healthy and free from muscle strain. However, use a pillow between the knees while sleeping on their left/right sides. On the other hand, place a pillow below your knees while sleeping on your back. If you continue to face sleep difficulties or lack enough sleep, you must discuss it with your healthcare provider.

Combination of Cold and Hot Packs

Individuals who experience upper left-side back pain after an injury should apply cold or hot packs. By doing so, they not only reduce swelling but also soothe the pain. Applying ice packs or cold packs post strain or injury by wrapping in a towel to your back area reduces inflammation.

Cold provides a numbing effect for intense and sudden back pain. Depending on the injury level, one can also use specialized cold packs/ice bags for pain relief to protect their skin from frostbite problems.    

Alternatively, apply a heat pad to soothe the painful back by increasing blood circulation for faster healing. However, you must follow the instructions properly to prevent scalds or burns due to heat pads.

Correct Your Body Posture

Poor body posture is a prime contributor to upper left-side back pain. Focus on your posture while you stand, sit, and walk. Use supportive pillows and ergonomic chairs to maintain the neutral position of your spine and reduce your upper back strain.      

Physiotherapy and Massage Therapy

People failed to get relief from exercises, sleep, and applying packs may try physiotherapy sessions. A physiotherapist will create a customized exercise program to improve your body's flexibility and increase your upper muscles' strength. As experts in the area, they also apply manual therapy and posture correction techniques to alleviate your pain.

Alternatively, you may approach registered massage therapists, who will target back muscle areas in your body. They also use unique techniques like trigger points, deep tissue massage, and Swedish massages to release tension and let your upper back area relax.  

Bring Changes in Your Diet

People with chronic back and spinal pain must bring changes to their existing diet. They should strictly avoid consuming junk foods or rich in carbohydrates. Moreover, added sugars further increase your risk of spinal pain. To stay safe, you must look for a diet with whole grains and fruits. In simple words, try anti-inflammatory food items to reduce your pain. These include the following-

• Wholegrain and fiber-rich foods
• Green leafy vegetables and nutritious fruits
• Green tea and yogurt
• Ginger, turmeric, black pepper, and other spices
  
  

On the other hand, you must avoid the following inflammatory food items to avoid worsening your condition-

• Gluten or highly refined flour
• Saturated and trans fats
• Refined sugars
• Dairy products
• Red meat
• Potatoes, eggplant, and tomatoes
  
  

Adopt Stress Management Techniques

Tension and stress are the prime contributors to your upper back pain. Hence, perform stress-relieving activities, like yoga, meditation, breathing exercises, and other mindful practices to relax your body and mind.  

Note-

Consult a physiotherapist or a doctor to begin any new exercise program or treatment if your upper back pain continues or increases. Such professionals will give you personalized advice and help you find the most appropriate treatment for your condition.  

Conclusion

To conclude, there are many ways to treat upper back pain. However, the best treatment depends solely on the patient’s condition. Work closely with a medical professional or a healthcare provider to create your customized treatment plan to address your specific requirements and goals.

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