Good day to you
I feel upper back pain in the morning when I wake up and when I have more sleep my pain is more.
Please guide me about sleep posture and exercise or any temporary medication.
well - my first question would be - what is your bed like? Should the mattress be changed? Are you sleeping on a couch?
Do you have your head elevated? Perhaps your pillow is too high? Have you considered an anatomic pillow?
Sleep posture - lying on your back (like in a coffin :) )is I guess most natural position, although some would say fetus position etc..
Regarding medications - I am not a doctor so I wouldn't go into that - I guess pain killers do help, but I would never advise them.
There are other things you can do regarding back pain- massages and a session with a chiropractor.
Regarding exercising - swimming is one of the best things you can do for your back. If that isn't possible I would advise exercises for strengthening back muscles - some of them are called "superman" and other exercises and yoga asana
I made a search for you on our YT channel and here is a list that covers back exercises pretty well:
I would suggest to you to try the following: side sleeping position with neck support pillow that supports head and neck, and 2 extra pillows to prevent strain in the lower back (you don't want to change one problem for another one, that happens a lot when we have spine problems we tend to over compensate), so one pillow beneath the waist and one between your legs. As mentioned before a good mattress in important, normally people tend to choose a very soft mattress. Complementation with swimming is really the best option. When choosing a new mattress comfort is also important.