Pain and discomfort in the upper back and neck area can figuratively stop us in our tracks. Unless we do something about this, we will not be able to do anything worthwhile. There are many reasons behind this pain and discomfort but very often, the basic cause is how we stand, work and sit. Sometimes, the pain can be caused by extraneous reasons.

What happens during the upper back and neck pain is this, the muscles become tensed up abnormally.

Apply a cold compress: Wrap up some ice in a bag, soda can or a towel and apply the bundle on your affected part. You should get relief in a matter of minutes.

Having over the counter medication: Drugs such as Naprosyn provide instant relief in case of upper back and neck pain. Take this drug only if you are able to tolerate non-steroidal and anti-inflammatory medicines. Please consult your doctor before you pop up this pill.

Walking upright: You can lessen your upper back and neck pain by walking upright. Imagine that you are strung by a string that ties you by your chest and its other end is connected to the sky. Do not over stretch, the idea is to keep your spine straight.

Stretch yourself: Once you have rested your injury, you can begin stretching your neck and the back. Do not strain your neck and back muscles. Here are a few poses that you can do.Sit straight in a chair with your feet flat. Your arms should hang down and the palms must face each other. Now raise your arms slowly and lift them above your head. Keep your arms in a raised position for a minute and then bring them down to their original state slowly.

Repeat this process 10 times.

For this exercise, sit in a chair or on an exercise ball with your feet flat on the ground. Your posture must be erect. Now grab the right armrest with your right arm. Next, tilt your head towards your left shoulder. Try bringing your head as close to the left shoulder as possible. Now, bring your head back to its original position, grab the left armrest with your left arm and tilt your head towards your right.

Repeat this process at least 10 times. Do not over stretch yourself.

When should you see a doctor?
If your upper back and pain injury is caused by a blow, like when you’re playing football, then you must consult a doctor. Such injuries are often accompanied by numbness. If even after taking medication, the pain does not go away, then you must check with your doctor.