Pain in the mid back has never been a very common complaint as low back pain or neck pain but is now found to be rising speedily among the youngsters. Mid back is the broad area between the neck and the lower back. And, the term mid back pain describes any pain or discomfort felt in that area, which also includes the area where the rib cage connects to the chest region of the spine (known as the thoracic spine). Depending on the underlying cause and severity, levels and types of pain experienced can be different. It has been rightly said that the road to healing begins with an accurate diagnosis. Sometimes, mid back pain isn’t due to any serious health issues but can be due to some of your daily routine habits.So, let’s understand all the possible causes for the mid back pain.
You may be suffering from middle back pain if you encounter any of these:
1. Stiffness and tightness, especially in the morning in the upper or middle back region.
2. Tenderness in the mid back
3. Bad posture
4. Radiating pain to shoulders
5. Sleeping problems
6. Headache
7. Fatigue
WHAT CAUSES MID BACK PAIN ?
1. The Poor posture
Repeated pressure on the spine due to incorrect posture can lead to middle back pain. When you lean your head forward or slump your shoulders while at the computer or looking at your phone, your muscles and ligaments in your back have to work hard to keep you balanced. Overworking of these muscles can cause pressure on the nerves causing middle back pain.
Prevention Tip:
i) Make a conscious effort to maintain good posture by trying to sit or stand tall during the day to ease or help prevent back pain.
Ii) While you stand, your ears should be over your shoulders, your shoulders over your hip joints, and your hips over your ankles. Similarly, while you are sitting try to keep your hips and back at 90 degrees with your back supported by the backrest of the chair.
Iii) Keep your shoulders back when standing or sitting.
Iv) Take standing breaks if you sit for long durations.
V) If you have a desk job, adjusting your chair and computer monitor height, keyboard, and mouse positioning can all enable good posture.
2. “O”hh , the Obesity
Research-based studies have shown a positive correlation between obesity and back pain. When the weight increases, so do the risk of back pain. This happens as the muscles are unable to support the increasing weight resulting in back pain. Weight gain may occur because of unhealthy eating habits. Being sedentary can lead to weight gain and back pain symptoms
Prevention Tip:
I) Try to have a healthy diet and maintain your weight.
Ii) Regular walk, exercise and stretching can help you shed your weight and help ease the mid back pain.
3. An Unsupportive Bra
Yes, that’s true. If you have large breasts, you’re carrying more weight on the front of your body, which can throw off the curve of your spine and lead to upper and middle back problems.
Prevention Tip:
Wearing a good supporting bra provides adequate support and helps keep the weight closer to your body and maintain your posture as well.
4. The “dump in all” Shoulder bags
Who wouldn’t relate to this? During sometime of our lives, as a woman or a man, you must have carried heavy bags like large women purse(though I’m sure you still can’t find anything in it), shoulder laptop backs or backpacks. When you have to balance the weight of your shoulder bag, it can change the curve of your spine leading to mid back pain and neck pain.
Prevention Tip:
I) Think before you carry your big fatty branded purse. Do you actually need all the stuff there in your bag??
Ii) Clean out your purse or office bag often.
Iii) If you have an office laptop bag, try to wear both the straps rather than carrying on the single side.
5. Oops!! Your shoes could be the culprit too
Those high heels may increase your oomph factor but are surely not counted in good books of your back. Your stilettos can change your gait and lead to back and neck pain. Well, stilettos are not only to be blamed as a worn out shoe is also equally responsible for causing back pain.
Prevention Tip:
I) Avoid wearing high heels for long hours or on regular basis.
Ii) Be sure to replace your worn out shoes.
Iii) Invest in footwears with proper arch support.
6. My sleep mate, my mattress
Our mattress unknowingly plays an important role in our lives as we spend almost 7-8 hours on it. If while lying down, you are sinking in your mattress,then that might be the cause of your mid back pain.
Prevention Tip:
I) Choose a mattress that gives you uniform support. While lying down there shouldn’t be any gap between your body and the mattress.
Ii) Memory foam mattress for back pain as it is firm and takes the shape of the body.
8. Medical cause:
Mid back pain can also occur due to the any of the following medical reasons:
i) Muscle sprain or strain
ii) Any injury or trauma to the middle of the back
iii) Herniated disk/Slipped disks
iv) Osteoarthritis
v) Vertebrae fractures
vi) Spondylitis
vii) Scoliosis
HOW TO PREVENT MID BACK PAIN ?
Mid back pain can be troublesome and can affect your day to day activities. Following some basic easy home remedies, chest opening, stretching exercise and back strengthening exercises would help you cope up with the pain and live a healthier you.
A. Heat therapy:
Heat therapy is the oldest and most prevalent method to reduce pain. However, if it is being used for an injury-induced pain, then it should be used after 72 hours of injury. Heat therapy is ideally recommended for chronic pains. Heat stimulates blood flow, which brings healing nutrients to the affected area of the mid back and inhibits the pain messages being sent to the brain. It also helps in decreasing the stiffness by soothing the muscles.
B. Stretching exercises:
Poor posture, hunching your back at the office desk all day makes your back and shoulders rounded. This, in turn, makes chest muscles overtly tight. Stretching of chest muscles will help release the tightness and loosen up the muscles. This also helps shoulder to maintain their position. Following are some chest stretching exercises:
Long towel stretch:
Position: Lying flat on your back.
1. Take a long towel roll, lie on it so that your spine rests on the roll while your shoulders and arms hang loosely by side. This position helps in opening of chest muscles.
2. Maintain this position for 30 sec.
3. Do 5 repetition of this stretch.
Shoulder pull back stretch:
Position: Sitting or standing
1. Tuck your chin down.
2. Squeeze your shoulder blades together.
3. Link your arms behind you while squeezing your shoulder blades together.
4. Hold for 10 seconds.
5. Repeat this stretch for 4-5 times and do it 3-4 times a day.
Doorway stretch:
Position: Standing in the mid of an open doorway
1. Open your arms horizontally bracing the sides of the doorway.
2. Step forward and lean your upper body forward until you feel a gentle stretch in your chest.
3. Maintain this position for 10 seconds.
4. Do 5 repetition of this daily.
5. Now, take your arms vertically up holding the top side of the doorway.
6. Step forward and lean your upper body forward until you feel a gentle stretch in your chest.
7. Maintain this position for 10 seconds.
8. Do 5 repetition of this daily.
B. Back strengthening exercises:
Strengthening the muscles in your middle back can further help you correct your posture, increase the mobility and eliminate the pain. It’ll also help you to keep your muscles supple and makes it easier for you to stand and sit correctly.
Cat camel exercise:
Position: Get down on your hands and knees in the crawling position on the floor.
1. Make sure your hands are just below the shoulders and your knees are just below the hips
2. Now, loosen up your back to make a C curved back wherein the tummy moves towards the ground and lift your buttocks toward the ceiling.
3. Move your neck up to look towards the ceiling. This is the CAT position.
4. Hold this position for 15 seconds.
5. Now, pull up your back up toward the ceiling until you feel a nice stretch in your upper, middle, and lower back.
6. Relax your head, and allow it to droop.This is the CAMEL position.
7. Hold this stretch for about 15 seconds.
8. Repeat this exercise for 5-10 repetition twice a day.
Side Twists
Position: Cross-legged sitting on the floor or sitting on a chair without backrest with feet firmly placed flat on the ground.
1. Sit up tall and place your right hand behind you, bringing the left hand to the right knee.
2. Inhale, sit up tall and turn your shoulders and face towards your right.
3. Place your right hand behind you on the floor or on the back of the chair just adjacent to the mid of spine, bringing the left hand to the middle of your knees.
4. Try to look and turn behind as much as you can.
5. Hold this position for about 15 seconds.
6. Come back to normal position.
7. Repeat the same on other side.
8. Repeat this exercise for 5-10 repetition twice a day.
Backroll
Position: Lying down on the mat
1. Roll up a towel, or yoga mat. Lie down on the roll such as it rests against the bottom of the shoulder blades, close to the mid back.
2. Elevate the head with a small towel roll if it feels uncomfortable.
3. Maintain this position for 30 seconds to 1minute.
4. Relax your body by removing the roll.
5. Repeat this stretch for around 5 repetitions twice a day.
D. Massage
Massage therapy by a professional helps in relaxing the muscles around the painful area thereby reducing the pain and stiffness.
E. Herbal Remedies
Ginger is known to have anti-inflammatory properties. Boil around 1-inch piece of ginger(chopped) in water for 2 minutes. Strain and sip this ginger-infused water helps in reducing pain and stiffness especially early morning stiffness.
F. Medications
You may opt for over the counter painkillers which always seems to be quick and an easy way to get rid of the annoying pain. You may also use a muscle relaxant spray or gel directly on the pain site.
Simple changes in your daily habits and regular exercise regime can help you get rid of your mid back pain.
Stay tall, Stay pain-free.
Recommended Reads:
6 Easy Tips To Get Relief From Back Pain And Stiffness
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