A foam roller can be the perfect tool to relieve upper back pain. Foam rolling can help to release tightness and increase mobility. Here’s a little guide on using a foam roller for upper back relief:

• Position the Foam Roller: To start you should sit on the floor with your knees bent and your feet flat on the floor. Then place the foam roller horizontally behind you at your mid-back. It’s also important that you support your head and neck.
• Roll Slowly: Push through your feet to roll your body back and forth along the foam roller focusing on the upper back. 
• Repeat, but don’t Overdo It: Spend 1-2 minutes rolling your upper back, repeating as needed. Avoid excessive foam rolling, as doing it too much can irritate your muscles