Ive been having upper pain in my back for the last 3 nights now. Ive never had it before. I try?

Can help you some sweet exercise for the back and do some stretching.

1. When you bend to pick up things form the floor see that you bend your knees and use the squat position. This will help by reducing the weight on the back.

2. Trying sleeping on a flat bed and try not using your pillow.

3. Practice simple exercises, that can reduce your weight, because some of the pain can be due to the pressure increase on your back.

I had the same problem ,I am a male it was on account of a big hump over which my car went I must have injured my spinal cord as the doctor said and he gave me pain killer which I took for 7 days,the pain killer helped me in sleeping but not during sitting on my old chair,so I got a new chair and did the following.

1 - Slept on floor with a mat for few days.

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