Upper Back Spasm Relief

Upper back spasms result from injury or poor posture. It is the body's natural response to strain on the tissues and ligaments of the back. Spasms also can be the result of a serious condition such as arthritis or osteoporosis. Though the condition can be painful, some simple home remedies and lifestyle changes can alleviate the problem.

Massage

• One of the most useful ways to get relief from back spasms is massage. When you massage a muscle knot or sore spot, you are stimulating blood to bring oxygen to the fatigued muscle. Even a simple one-minute self-massage can be beneficial. Massage can be done by a partner or by a massage therapist who specializes in treating back spasms.

  One technique involves your partner using her elbow on the affected area. She should rub it for 15 to 30 seconds, release, and then repeat. This will stimulate blood to return to the area, feed the muscle, and take away toxins produced from inflammation.

Posture

• Poor posture is one of the biggest causes of upper back spasms. The back should have a natural S shape, something we lose with poor posture. Without this S shape, strain is put on the muscles, and back spasms are the result.

  Try to stand with your chest out and stomach tucked in. Another helpful tip is avoid looking down when you read. Try holding the paper or book or screen at eye level, avoiding strain on the neck muscles and trapezium muscles.

Exercise and Medication

• Strength training is good way to prevent future back spasms. Muscle-building exercises can be done at home. Simply hold a can of soup in each hand and straighten your arms against your sides. Then slowly shrug your shoulders to your ears.

  For a short-term fix, taking medication such as non-steroidal anti-inflammatories (NSAIDS) can help with pain. However, these drugs can have long-term effects on the digestive system, so limited use is recommended.