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How to treat upper back pain
Change or take a break from your normal routine.
Upper back pain is often caused by repetitive motions at work or minor injuries related to playing sports or vigorous exercise. As a first measure, take a break from the activity that may have resulted in the strain and rest for a few days.
If your problem is work related, talk to your boss about switching to a different activity or improving the ergonomics of your work station. If the pain is exercise related, you may be working out too aggressively or with bad form.