Is Middle Back Pain Holding You Back?

Ever have that discomfort somewhere in the middle of your back which seems to hinder your normal activities? Or it may occur even during the driving, or when doing some work for several hours, or even during lifting a bag of groceries. Middle back pain whether acute or chronic is usually irritating, encroaching on our movement patterns and general productivity. But what is actually triggering this uneasiness and how do you go about it?

On this post, we will explain what causes middle back pain, how to treat it and what you can do to prevent it so that you can finally rid yourself of that constant pain. So sit comfortably, but not for that long as you will learn in the shots that follow!

What Exactly is Middle Back Pain?

Middle back pain or thoracic spine pain is any pain between the base of the neck and the bottom of the rib cage. Also, middle back pain is not as familiar as lower back pain or neck pain and can be even more confining because of the location of lungs and the heart. Middle back pain is a rather specific discomfort because the spine in this area is significantly less mobile than in the neck or the lower back.

Middle back pain is also multifactorial that can be due to trivial issues as well as some dangerous medical conditions. Knowledge about all these factors may assist you in making a right decision and taking the right action.

Common Causes of Middle Back Pain

1. Poor Posture

Most of us in the current world, and especially the young people, spend most of our productive time sitting hunched over phones, computers, or desks. Some of the common causes of middle back pain include poor posture among other causes. As you hunch forwards it compels some pressure on your thoracic spine so you exercise pressure and tense muscles.

2. Muscle Strain

Sudden twist or trying to lift something with a jerk can cause injure the middle back muscles. Muscle sprain another common source of pain in this part of the body is caused by injuries that stem from improper lifting, or over strain during other physical activities.

3. Injury or Trauma

The middle back is one region that is particularly vulnerable to long term pain if it is struck directly in an accident, a fall or sports related injury. Injury of the muscles and ligaments of the affected tissues as well as spinal damage are also possible.

4. Spinal Issues

Some of the factors that cause mid back pain include; herniated disc, osteoarthritis, scoliosis among other diseases. Such problems may result to inflammation; nerve compression; or spinal realignment which may be painful when not well managed.

5. Obesity

Extra body weight has an extra pressure on muscles and bones especially those in the thoracic region of the back. This put a lot of pressure on the muscles of the middle back resulting in people having chronic pains in their backs which may limit the kind of activities they engage in daily.

6. Underlying Health Conditions

Occasionally, ache in the middle back area can be a sign of other health complications, including kidney stones, heart diseases or infections. However, if your pain is chronic or if you shiver additional symptoms including shortness of breath or chest discomfort then you should go and see a doctor.

Remedies for Middle Back Pain

It is therefore possible to manage middle back pain by changing ones lifestyle, undertaking a set of exercises and through medical intervention. Here are some effective remedies to help you find relief:

1. Stretching and Strengthening Exercises

Stretches along with strengthening exercises are found to be more of the most effective methods of easing middle back pain. These exercises have the purpose of making corrections on posture, relieving tensions in muscles, and providing better support to the spine. Consider incorporating the following into your routine:

❖ Cat-Cow Stretch: A delicate procedure that helps in easing stiffness of the back and the middle part of the back particularly.

❖ Thoracic Extensions: May also help in order to facilitate the process of approaching towards the chest and increase the mobility of the thoracic region of the spine.

❖ Child’s Pose: Gives a good pull to the back muscles and muscles in general and gives the body a good chance to rest.

2. Heat and Cold Therapy

Cycling between heat and cold also have a greater effect in alleviating pain and decrease inflammation. During the first 48 hours, apply a cold pack to minimize oedema, after that one can use a heating pad to alleviate the pain of a muscle that is stiff eg during morning exercises.

3. Massage Therapy

A professional rubdown is extremely helpful for people with such problems as muscle tension and stress. Middle back ache can be eased through the provision of massage as a way of reducing muscle tension and at the same increase flexibility.

4. Over-the-Counter Pain Relief

Ibuprofen is used to decrease inflammation and pain because it belongs to a group of medicines called nonsteroidal anti-inflammatory drugs. These should, however, be taken in limited quantities and under the prescription of a doctor, in case the pain is prolonged.

5. Posture Correction

One of the most important aspects which should be embraced to avoid and alleviate middle back pain is treatment of the poor posture. Some sitting devices such as ergonomic chairs, standing desks and lumbar support pillows are some of the ways through which back strain is prevented during long hours of sitting. Stay in the correct posture do not sit hunched over and get up from your seat to stand and move around quite often.

Preventing Middle Back Pain

Although middle back pain has to be treated, prevention is even better than the cure. The list below demonstrates how one can keep off from middle back pain through practicing healthy activities:

1. Stay Active

The strength and flexibility of the muscle are maintained and enhanced by doing physical exercises often. Try and include 30 minutes of moderate exercise into your routine most of the days of the week. The need to balance strength training and cardiovascular workout will enable the body to stay fit and free from excessive pressure on the spine.

2. Practice Good Lifting Techniques

With regards to the handling of large loads, do it carefully; some tips could be followed below. Beneath, the knee joint should bend not the waist and the component should be close to the body. This is avoiding having to work and overstraining on your back muscles and spine all the time.

3. Invest in Ergonomics

Whether you are home or at a commercial working environment, make sure that your working environment is friendly. Your monitor should be about the level of your eyes and your chair must support your lumbar region. You should also tilt your chair so that your feet rest on the floor while your arms should be perpendicular to the floor.

4. Maintain a Healthy Weight

Obesity being left in the body places more pressure on the spine especially the middle back. To avoid back pain, you should take a healthy diet that does not cause you to gain some weight and take a regular exercise.

5. Sleep in a Supportive Position

While sleeping is one of the best ways of dealing with middle back pain, the position one puts himself into while sleeping may either help him or worsen his middle back pain. Change your sleeping position- this can be side sleeping with a pillow in-between the knees to keep the spine as straight and aligned as possible. Make sure that you are sleeping on a mattress that offers the right lumbar support.

When to See a Doctor

Most of the middle back pain is usually self-limiting and can be treated by modification of lifestyle and home interventions, however, there are occasions when one should seek medical care. If you experience any of the following symptoms, consult a healthcare provider immediately:

❖ That is pain, the feeling that is difficult to describe and when persists for longer than several weeks is considered severe enough.

❖ Acute pain that does not resolve with time or the use of over the counter medications

❖ Other presents called features; these include; pain with fever, numbness, or weakness.

❖ Pain that occurs and gets intense immediately after an injury or an accident.

Conclusion

Middle back pain can make life much more difficult, or just a little uncomfortable, but learning about the causes and possible solutions will help it turn into the latter. If you learn proper exercises, correct your body posture and see your doctor when necessary, you can actually avoid this unpleasant experience in the future. If you are still suffering from middle back pain, you don’t have to wait any longer to take control of your health.