Sedentary lifestyle
You will experience more upper back pain if you spend a lot of time sitting at a desk, lying in bed, or lounging on the couch. You are more likely to get upper back pain if you spend the majority of your day sitting or lying down. You might want to stay motionless if you have upper back discomfort that lasts for days or weeks, but doing so could make your pain worse.
Engage in exercise to strengthen the muscles and ligaments in the upper back and neck. Your muscles will be better able to support your body if you continue to build them through regular exercise.
If you are not used to exercising, try yoga [6] or taking a stroll. As little as 10 minutes a day can make a difference in the amount of upper back pain you have.