How do i get rid of upper back pain?

You have pinched back muscles giving you those pains. The back muscles often send the pains around the body on the nerves to be pains in the rib, chest or heart areas. Then as the body shifts some the pain will be focused more in the back. To get rid of the pains you have to free up your back muscles and here's how to free them up: Back: (do from a sitting position) Place your left hand on your left leg next to your body. Place your right hand over your left shoulder, fingers over the back and the palm in the front and firmly pull down on them and hold. After 30 seconds slowly lower your body forward and to the outside of your left leg, keeping your left arm fairly straight as you do. When you reach your lap remain there for another 10 seconds, release the pressure but rest there for another 30 seconds. Then reverse your hand positions and do your right side. For best results relax your body first by taking a deep breath and exhaling then remain this relaxed.

Sarah, What you're describing is a pinched nerve. And it sounds like it's from a rib where it attaches to the vertebrae in your spine. The spine is a dynamic structure made up of 24 vertebrae stacked on top of each other like building blocks. The spinal discs separate the vertebrae and act like cushions. The 12 pair of ribs, whose job it is to protect the heart and lungs, attach to the sternum in the front and the vertebrae in the back. As a result of trauma, postural stress (misaligned vertebrae) or sometimes just a sudden move the ribs will move slightly out of place pinching the nerves adjacent to them and causing a lot of pain. This pain can even take your breath away since the ribs move up and down with every breath and then you only take shallow breaths to avoid making it worse. You might want to get in to see a good chiropractor. If misaligned vertebrae are putting pressure on the ribs causing them to pinch the nerves you'll need some gentle help getting them back in place to give the relief you need. In the meantime try some of the stretches for the neck and upper back you'll find in my blog below to see if they give you some relief now. You can also get a free book here to find out how muscles play a part in your back pain and what you can do about it at home. http://www.losethebackpain.com/aff/index.php?p=tande71&w=7DayCure Also, since this pain can be affected by your neck, be sure to get proper pillow support for your neck at night. When laying on your side the head and neck should appear straight and if laying on your back support the slight curve under the neck. I know this sucks, but it is fixable. I wish you well! Dr Tim