You really want to be productive today, yet this burdening pain in your middle back is a culprit. So, what can you do about it?
Pain in the middle back is usually caused by inflammation in the chest region around the spine or by the muscular problem. From the neck to the end of the chest, the thoracic spine moves minimally. Since it is not as active as the upper and lower spine, it does not use the same way.
Pain in the middle back does not necessarily come from the spine but can come from the strained muscle of the back muscle that supports the spine.
Middle back pain relief at home? Sounds good. But how?
A cause such as muscle pain due to muscular spasms, and strained muscles, sometimes didn’t need a medical treatment. With enough rest, it is usually get away on itself in a couple of days. But in the case of disease or inflammation, medical advice is a top priority.
Here I summarized 6 tips to do to relieve and prevent a middle back pain.
1. Correct your posture
A lack of posture is often the main cause of any kind of back pain. If you are sitting in front of your computer with rounded shoulders, your back muscles are permanently engaged in supporting your shoulders, neck and upper body weight.
In the long run, they are so fatigued that even for lifting a box or a simple exercise in sports can cause massive pain. Always take care to sit as straight as possible and not let the shoulders fall forward.
Walk by stand up straight and keep or pull your shoulders back. Stretch your back muscles every free time to help relieve muscle tension due to bad posture.
2. Straight-up your chest
Sitting straight is not as easy as it sounds. If your back muscles are constantly stretched and your shoulders are curved for months or years, then your muscles are taut and hardened.
This forces you to sit in a curved position even more in everyday life. Sit or stand up with your chest straight and your head level. Do a chest workout such as push-ups if you have a spare time on your weekends.
3. Treating affected muscles
The overworked middle back muscles often go along with the pain in the fascia. This is the connecting tissue that covers every single muscle. A “Myofascial release” therapy which is a module from osteopathy, such as a back massage on the sensitive spots, can already help to loosen the tissues and the underlying muscles.
Applying topical medication with muscle cream can help to relieve the aches due to muscle soreness, inflammation, and injuries.
4. Change sleep position
If you experience middle back pain after sleeping, or when lying down before sleep, creating a new habit of being able to sleep in a different position is important.
Replace your mattress if it has worn out and can’t support your weight. Too soft or too stiff mattress will stress the body leading to back pain when you wake up.
Do the lateral sleeping position, right side is better. Put a pillow under your upper arm, and a small pillow under your stomach to keep the spine aligned normally.
If sleeping on your back, put a small and soft pillow under your back slightly above the hip. Experiment with a foam wedge between your knees or a specially designed knee pillow to reduce strain and pain in the middle back.
Change your sleeping position if you are a stomach sleeper! Because it keeps your back stressed even when you asleep.
5. Strengthen your back
As soon as you feel a relief through massage and stretching, strengthening your muscles in the middle back can help to improve your posture and eliminate the pain.
For strengthening the muscles in the middle back, including the trapezoidal muscle (responsible for the movement of the shoulder blade), the large back muscle (starts on the whole length of the spine below the shoulder blade) and the periscapular muscle (supports and stabilizes the shoulder blades), especially rowing exercises are very helpful.
Doing back exercises and stretches after works such as press-up back extension, bridging hip raise, and back flexion stretch could help to maintain flexibility of the back muscle.
Drink enough water to keep the body hydrated, eat healthy rich nutrition natural foods, and also avoid consuming alcohol if back pain occurs.
6. Talk to a specialist
If home therapy does not help with pain relief, you should be transferred to a doctor who specializes in back pain. A spinal warp can cause severe pain, especially in the middle back area. If a spinal warp is the cause of your discomfort, physiotherapy is often sufficient to relieve your pain.
Some arthritis could affect not only joints but also the spine. Contact a doctor to get information about further treatment.
Common middle back pain relief comes from our habits. By realizing the need of maintaining a good posture, more or less, it can alleviate back pain due to a muscular problem. If the accompanying symptoms lead to another disease, and you had a spinal illness history, you should see a medical doctor.
- Guide to Good Posture
- Spine Alignment in Men during Lateral Sleep Position
- Myofascial Release Therapy