Middle back pain is the pain that occurs below the neck and above the base of the rib cage. It occurs when the bones and muscles in the pine irritate or injure the spine. To figure out the best stretches for mid back pain, you need to know why you’re experiencing the pain.
WHAT CAUSES PAIN ACROSS THE MIDDLE OF YOUR BACK?
POOR POSTURE
Constant pressure from poor posture on the spine can lead to middle back pain. Your posture makes the muscles and ligaments work harder to keep you balanced when you slouch.
OBESITY
An analysis of 95 studies on weight and lower back pain showed a correlation between being overweight and back pain. When your weight increases, so do the risk of back pain.
MUSCLE STRAIN
Strains are the tearing or stretching of tendons. Lifting objects with poor form can easily lead to muscle strain.
It can also lead to muscle sprain, which is the tearing and stretching of ligaments. They can also happen after a sudden movement.
INJURY
Falling from a tall height, a car accident, blunt force trauma, or a sporting incident can cause sudden middle back pain.
HERNIATED DISK
It occurs when the core of a disk in your back pushes against the cartilage’s outer ring, thus applying pressure on a nerve.
OSTEOARTHRITIS
This is a degenerative joint disease. It occurs when the cartilage covering your joint breaks down, making your bones rub together. It is a leading cause of disability among older adults.
AGING
Older people are at higher risk of experiencing back pain. It is more likely to occur for people aged 30-50.
Aging naturally causes thinning bones, reduced muscle mass, reduction of fluid between the joints and spine.
FRACTURE
Your vertebrae can fracture following a big trauma such as a fall or sports injury. People with osteoarthritis and reduced bone density are at higher risk of fractures.
Fractures can cause mid back pain the more you move. If loss of bladder or bowel control is an issue, tingling or numbness, the fracture may be affecting your spine as well.
Common symptoms of middle back pain are muscle ache, dull pain, burning sensation, sharp pain, muscle stiffness.
WHEN SHOULD YOU WORRY ABOUT MIDDLE BACK PAIN?
However, there can be more serious symptoms resulting from mid back pain. Should you experience these, you must see your doctor immediately.
They are tingling or numbness in the chest, arms, legs, chest pain, weakness in arms or legs, and incontinence.
A doctor will diagnose middle back pain using a physical exam, imaging tests like X-Rays and CT scans, and neurological tests to examine the brain and spinal function.
You should also be concerned if the pain lasts more than three days even after using home middle back pain treatment such as applying ice, heat, over the counter painkillers, and stretches for mid back pain.
If the pain is serious other treatments are surgery and steroid injections.
HOW LONG DOES MIDDLE BACK PAIN LAST?
Back pain clears within a few days or weeks, depending on severity. It might take a shorter time with these pro stretches for mid back pain.
STRETCHES FOR MID BACK PAIN
Here are 10 stretches for mid back pain.
1. PRESS UP
It is one of the best stretches for mid back pain. This stretch targets your back-extensor muscles, which are attached to the back of your spine.
-Lie facedown and place your elbows under your shoulders.
-Raise your torso onto your elbows while keeping your forearms and hips relaxed against the floor.
-Hold for five seconds, then slowly get back to the floor.
2. CAT COW POSE
-Get down on all fours. Make sure your back and neck should be in a straight neutral position.
-Slowly tighten your abs, round your back towards the roof, and tuck in your chin.
-Hold for five seconds, as you gradually lift your head, chest, and tailbone towards the roof, making your spine and stomach curve to the floor.
-Hold for five seconds, then release and return to the neutral position.
3. BIRD DOG POSE
-Get on your hands and knees with your spine straight, your hands directly below your shoulders, and your knees aligned directly under your hips.
-Place something light on your lower back to balance.
-Slowly reach out with one arm while extending the opposite leg back. Keep them both level.
-Take a few deep breaths, then slowly lower your arm and leg to the starting position.
-Repeat with other arm and leg.
4. TWIST IN YOUR SEAT
This exercise loosens tight muscles.
-Sit on a chair or the floor with your legs or stretched out in front of you. Your back should be straight and your shoulders are pulled together and down.
-Slowly twist to one side. If you’re twisting to the left, place the right hand on the outside of your left knee and your left hand behind your back for support.
-Hold the twist for half a minute, then return to the center.
-Repeat with your other side.
5. CHILD POSE
This pose enables you to elongate your spine while you rest over your knees.
It stretches your abs and the large flat muscle that connects the spine and the long arm bone.
-Kneel with your hips resting on your lower legs and feet.
-Spread your knees apart to a position where you’re comfortable. Fold your body upwards and bring your chest forward to your knees.
-Bring your forehead toward the floor with your arms stretched out in front of you.
-Rest your palms gently on the floor with your arms straight. Hold for half a minute.
-Use your hands to return to an upright position.
6. THREAD THE NEEDLE
This stretches the side of your body and can loosen your upper back muscles as well.
-Start on all fours with your knees directly below your hips and the feet in line with the knees.
-Keeping your hips, knees, and feet still, push your hands slowly in front until they are below the shoulders. Keep the arms straight until a stretch is felt down the sides.
-Take your right arm and pass it under your left arm while rotating the chest. Keep your right hand rested on the floor, palm up.
-Lower your right shoulder as far as possible, placing the right side of your head on the floor. Hold for 30 seconds.
7. LATISSIMUS DORSI STRETCH
This is an example of middle back strengthening exercises that also provide relief for back pain.
-Standing or sitting, raise your right hand over your head.
-Bend your elbow such that your right-hand drops towards your back.
-Place your left hand on your right elbow and gently pull the right arm toward your left while you bend your body to the left without leaning forward or back.
-Hold for 30 seconds, then repeat with the other side.
8. PASSIVE BACKBEND
-Lie on a roll beneath your shoulder blades near the mid back.
-Bring your arms away from your body, resting at a 45-degree angle.
-Hold this position for one to two minutes.
9. BRIDGE POSE
-Lie on your back, bend your knees with your feet flat on the floor a few inches away from your tailbone.
-Puff out your chest slightly by pressing your shoulders against the floor.
-Press into your feet and lift your hips towards the roof.
-Hold the position for five to seven deep breaths.
10. BABY POSE
-Lie back and bend your knees to your chest.
-Grab the back of your thighs with your hands and hold for five to ten breaths.
TAKEAWAY
These exercises should not be used as a substitute for proper treatment. If your middle back pain persists, you should see a doctor.
To prevent middle back pain, you can ensure you have correct posture, change your sleeping position and consider seeing a physical therapist.
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