Stretches For The Middle Back
Back pain, especially short-term pain, is one of the most common medical complaints in the United States. A variety of lifestyle factors, medical conditions, and injuries can lead to pain in the middle back.
Symptoms of mid back pain can include:
- short, sharp pains
- muscle tightness or stiffness
- a reduced range of motion
is here to help you releive your back pain. Visit one of our DFW clinics today to see a therapist and develop a personalised therapy solution for your pain or injury.
The following four stretches are easy to do at home or in the office, and they can help relieve mid back pain, loosen tight muscles, and improve mobility.
Preventing Middle Back Pain
Usually pain in the mid back is from a vice or bad habit acquired by sitting, usually at work, so we must have a correct posture when sitting, take special care especially when working. You have to sit with the backbone straight and lean against the back of the chair. The shoulders must be parallel to the frontal plane, keeping your torso straight. The arms should form a 90 degree angle at the elbow with the forearm. It is advisable to let the hands relax.
For more information on the subject, take a look at our article on how to keep a good posture at work.
Middle Back Pain Stretches And Exercises To Relieve Pain
Lower back pain is a common complaint across the globe and its one of the leading causes of disability. What gets less attention but is arguably harder to treat than lower back pain is middle back pain. Middle back pain can be a complex condition, with many patients never finding out the root cause of it. The middle back is a complex part of the spine: its job protecting the vital organs is crucial, but its also susceptible to stubborn pain. If you suffer from middle back pain, here are some stretches and exercises that can help. As always, talk to your doctor to ensure these exercises will be helpful for your unique case.
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How To Relieve Mid Back Pain
Mid-back pain typically arises due to a muscle strain caused by poor posture, lifting an object improperly, or sudden twisting, often during sports such as basketball, golf or softball. You can normally alleviate the pain caused by minor strains quickly if you follow a conservative treatment plan. Such a plan should include a period of rest followed by exercises to restore your range of motion and strength, according to Dr. William Prentice, a physical therapist and author of the textbook Essentials of Athletic Injury Management.
Lying On Your Side While Crossing Your Arms As You Hunch Forward Can Help
Gradually increase the extension slight fractions of an inch and hold.
Extending take several minutes to accomplish. If possible, have someone assist you in with the extension. Maintain very slow, controlled inward and outward breaths to become calm and to relax, even though you are uncomfortable.
Note: You are only trying to lengthen the muscle. Dont overstretch.
Only allow very slight increments. By increasing the length of the muscle, you will relieve that muscle. Youll also reduce the injury to the area that the muscle is trying to protect.
Alternate periods of stretching with resting pauses. Dont allow the muscle to contract during your rest phase as it may start again.
Reducing the intensity of the contraction can take anywhere from several minutes to hours if necessary. The degree of injury is a major factor. Each time that you attempt to relax and lengthen the muscle, it will try to respond by tightening up. Holding your position will help you avoid this.
If you have taken a very long time to use this tip for your pain, then please consider medical help initially. My site is loaded with lots of help for you also but you should also get your doctors support.
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How To Ease Middle Back Pain
How to ease middle back pain
Back pain is the most common cause for disability in the UK1 and can really have a huge impact on your quality of life if left untreated. Middle back pain describes the specific pain that occurs in the part of the back between the rib cage and the base of the neck. 2
When Is Middle Back Pain While Sleeping Serious
Most cases of middle back pain while sleeping are not serious. It is certainly disruptive, annoying, and even upsetting, but the underlying causes do not pose an immediate health risk. The symptoms can be safely treated with more conservative remedies.
However, as mentioned earlier, some middle back pain causes are more serious than others. If your middle back pain is accompanied by numbness and/or tingling, there may be underlying nerve damage. This can be caused by multiple conditions, some potentially dangerous, so its important to visit your doctor as soon as possible.
Further, any middle back pain that occurs with loss of feeling in your limbs or loss of bowel control is an emergency condition. Contact your doctor immediately if this occurs.
In addition, if youve tried some basic at-home remedies and your symptoms are still so severe that you cant sleep well, make an appointment with your doctor as soon as you can. Without proper rest, your body and mind will quickly become exhausted. Any and all medical issues that prevent you from sleeping properly should be taken care of as quickly as possible.
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How To Treat Middle Back Pain
If you have a problem with vertebrae in your spine you might need to rest for a short time , and then gradually become more active.
It may help to apply heat to the area. Voltarol non-medicated Heat Patch is designed to target back and muscle pain, providing up to 8 hours of localised pain-relieving heat. The thin, self-adhesive, odourless patch provides effective pain relief and muscle relaxation in a non-medicated, tablet-free format.
Pain-relieving medicines can help you get up and moving. To decide which medicine is best for you, it may help to learn a bit about pain, and what happens in your body in the article: Understanding the difference between acute and chronic pain.
Voltarol Back & Muscle Pain Relief 1.16% Gel is a topical medicine that relieves pain, reduces inflammation and helps speed up recovery with its triple effect action.¹ ¹¹ It brings targeted, local relief for pain and swelling .¹² ¹³ The active ingredient in Voltarol Back & Muscle Pain Relief 1.16% Gel is a NSAID called diclofenac. Diclofenac works to inhibit prostaglandins synthesis .¹ By reducing their amounts, diclofenac helps to relieve pain and reduce inflammation.¹
Ask a pharmacist or your GP if you would like advice about what would be the best treatment for you.
Once you feel more comfortable, its a good idea to see a physiotherapist to do an exercise programme to strengthen the muscles in your back and improve your posture. ¹
Inhale Slowly And Deeply For A Count Of 5 Seconds Pause 1 Second And Exhale 3
Visualization will help by imagining a tight knot being unraveled as you inhale. Picture the muscles extending as you inhale to stretch your rib cage fully.
As the muscles are contracting intensely, they are also over contracting, making it counter-productive.
Since you have already stopped moving, you are now trying to shut off the muscles need also to do this. Breathing deeply is key to relaxing a muscle which is becoming progressively shorter and more painful.
As you try to relax, avoid any movements that allow the muscle to shorten
Because of the intensity, duration and source of the injury, it is natural to react and to contract your body further. Even unwillingly.
To avoid this, focus on slowly inhaling while at the same time minimizing your movements. When in contraction, the reduced circulation and the build up of lactic acid makes you feel much worse.
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Medication From The Store
There are two kinds of over-the-counter pain relievers that frequently help with back pain: nonsteroidal anti-inflammatory drugs and acetaminophen. Both have some side effects, and some people may not be able to take them. Talk to your doctor before taking pain relievers. And don’t expect medication alone to solve your pain problem. Studies show you’ll probably need more than one type of treatment.
Avoid Rushing Into The 2 Most Common Mistakes For Treatment
MISTAKE #1. Do not to rush into basic strengthening exercises such as sit-ups, crunches or lower back extensions. This may help for some, but in most cases, these areas are already tight, short and strong. Tightness and overly strong muscle conditioning is usually the case with the lower back and hamstrings.
MISTAKE #2. Simply resting and returning to your daily whatever. Werent you doing this JUST BEFORE it happened? No, my friend. There needs to be a plan and you are here for actual solutions right?
Observe the degree of your pelvic tilt. The three common positions are neutral, anterior and posterior. An excessive angle can trigger another spasm.
Exercises such as sit-ups and crunches can help but should not be done first as they are considered as isolation type exercises. They do not condition the core muscle groups to protect you. If you are in need of some specific exercises, begin with these 10 exercises.
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Simple Exercises For Upper And Middle Back Pain
Back pain can really put a damper on your day-to-day routine. Find out some common causes for upper and middle back pain and simple exercises that can help!
There are many causes of upper and middle back pain, and most of them are related to overuse or strain. Poor posture, overdoing it in the yard or lifting something too heavy for you can all put strain on your upper and middle back, causing injury and pain. For mild to moderate pain, these exercises can help give you some relief.
As always, talk to a doctor if your pain is severe or doesnt seem to be going away. If you have a serious injury, you may need to rest and recover before working on stretching and strengthening, and a physical therapist can be a big help. There are also rare cases where upper and middle back pain can signal something more serious, like gallbladder disease or even cancer, so definitely talk to a doctor if youre in pain for more than a couple of weeks.
Even with muscle strain, back pain can impact different people differently. Dont think of this list of exercises as a hard-and-fast routine. Instead, try these out, and cherry-pick the ones that work best for you. And if something hurts, back off or stop the exercise. You dont want to make your pain worse!
% Of People Will Experience Back Pain At Some Time But There Are Ways To Find Relief
As people enter middle age, they are more likely to experience bouts of low back pain. In fact, according to the Harvard Special Health Report Men’s Health: Fifty and Forward, back pain affects about four in five Americans at some point in their lives and equally strikes men and women.
Age is often the culprit. Over time, the bones and joints in your lower back begin to change. Your discs tend to wear out and sometimes become fragmented. These structural alterations sometimes cause pain.
Another cause of low back pain, although it occurs less often, is a herniated disc. Sometimes, a disc pushes outside the space between the bones and compresses a nerve at the point where it branches off the spinal cord. When the sciatic nerve that leads into the buttocks and leg is affected, the pain is called sciatica.
Yet, most cases of low back pain stem from strain or sprain due to simple overuse, unaccustomed activity, excessive lifting, or an accident. In most cases the best move is to wait and see if the pain resolves on its own. If the pain does not improve after three to four days, then it’s time to see a doctor.
However, depending on the source of your back pain and its severity, you might try a few home remedies for low back pain to help ease the pain until your back returns to normal. Here are several options to consider:
Complementary therapies. Several types of complementary therapy may be helpful for relief from low back pain. These include:
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How Can You Relieve Night
The first step to relief of night-time pain is to understand the bodys optimal sleep position. Remember that our spine prefers to stay aligned. When its finally time to settle down to sleep it will do our spine well to take 15 seconds to position your spine for your best possible sleep.
Proper Body Position For Side Sleepers:
One of the most common problems is wrong leg position. Keeping the legs too straight puts too much of an arch in our spine. But, keeping the legs too bent with knees too close to your belly-button, keeps the spine too curved . How to you correct this? Take the time each evening prior to drifting off to position your body correctly.
Legs bent only enough to create an imaginary vertical line from your knee to the bottom edge of your pillow. Another imaginary line should be created from the hip to the shoulder. Shoulders should be touching the mattress and your head should be in a centered position. Keep your head well positioned not allowing the tip of your nose to point downward nor upward.
Side sleepers must also take into account the bodys natural tendency to roll either forward or backward during sleep mis-aligning the spine yet again. To help alleviate this, place a pillow between your legs. You may even opt for a pillow behind your back to prevent the forward and backward rocking motion that can occur without even realizing.
Proper Body Position For Back Sleepers:
What Causes Middle Back Pain
Upper and middle back pain is not as common as lower back or neck pain, but it still accounts for a sizable amount of pain. The upper and middle part of the back are known as the thoracic back. This part of the back contains the T1 through T12 vertebrae, part of the rib cage, and various muscles and ligaments that hold your spine together.
While the lower back and neck are made to be more flexible, the upper and middle parts of the back, along with the rib cage, are built for support and to protect many of the vital organs of the human body. This rigid structure means that the middle and upper back are naturally less mobile. It also means that when something happens to this area of the spinetrauma or another conditionit can be more difficult to treat.
On the positive side, many common complaints in the lower back and the neck are rare in the middle back. Spinal stenosis, degenerative disc disease, or disc herniation are rarely reported as a cause of middle back pain.
The main causes of upper and middle back pain occur from overuse or an injury that usually develops from continuous strain or bad posture. Continual high stress can also cause muscle tension, which can eventually devolve into a vicious cycle of stressing over ever-increasing pain that even affects your sleep.
Conditions that put pressure on the spinal nerves can also cause upper and middle back pain, such as a fracture of a vertebrae, scoliosis, or osteoarthritis.
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Iii Apply A Cold Pack
For the first 48-72 hours, carefully apply a cold pack to the area to reduce any inflammation present. Protect the skin from any risk of ice burn with a thin towel before applying the pack. Apply for 20 minutes and use every 1-2 hours as needed.
Caution:Not everyone benefits from a cold pack. If you find applying cold only numbs your pain while you are still stiff, then either reduce the length of time you apply it, or avoid cold treatment. Some people are more likely to feel even stiffer with cold treatment. The goal is to relax the muscle, not shock it.
I recommend that you go with what works for you. Personally, I prefer heat instead, but everyone has their own preferences.
Top 5 Mid Back Pain Relief Tips
Are you dealing with mid back pain that feels almost unbearable? If so, check out these top mid back pain relief tips.
Back pain is the number one ailment that prevents Americans from living an active life. It affects people at every age, gender, and ability level.
Mid back pain is especially hard to handle. It leaves those in chronic back pain unsure of how to relieve it.
The causes of back pain vary. They can range from improper posture to enduring a car accident. Its extremely likely that you will experience mid back pain at some point in your life, if not already.
How can you find mid back pain relief? Keep reading for the five best solutions.
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