Home Remedies for Upper Back Pain That Actually Work

Before you spend money on the latest gadget or supplement, here's what our doctors actually recommend to patients with upper back pain — and what we tell them to skip.

The thoracic spine is designed for rotation and rib expansion, but hours at a desk lock it into flexion. When those joints stiffen, the muscles between the shoulder blades take the brunt of it.

What Actually Helps at Home

• Alternate ice and heat. Ice for sharp, recent pain. Heat for stiff, chronic patterns. Twenty minutes on, at least an hour off.
• Gentle, frequent movement. Ten-minute walks every couple of hours beat one long walk once a day.
• Sleep setup. Side or back sleeping with pillow support. Never stomach.
• Hydration. Discs and connective tissue are water-based. Chronically dehydrated tissue heals slower.
• Magnesium at night (talk to your primary care doctor first). Helps a subset of patients with muscle-driven pain.
• **Cutting the

Book Your Visit

Call (818) 707-5724 or book online. Same-week appointments in La Cañada Flintridge — serving Pasadena, Glendale, La Crescenta, Montrose, Burbank, and Altadena.