Mid back pain, while usually not a serious health condition, can be aggravating enough to adversely affect your quality of life. Finding relief is not always easy, and must begin by determining exactly what is causing your middle back pain to begin with.
In the vast majority of cases, mid back pain is caused by one of two conditions:
- Muscle strain is the #1 culprit. This is especially true in people that have jobs that restrict movement and require long periods of sitting (office workers, truck drivers, etc).
- Having a slipped disk in your spine is the second most common cause. A “disk” is the cartilage that separates the vertebrae in your spine. If this disk slips out of alignment even slightly, it will put pressure on the nerves running through your spine and can cause mid back pain that will sometimes spread to your lower back. Normally, a slipped disk will result in continuous back pain as opposed to pain that comes and goes from time to time. I will note here that, if you think you have a slipped disk, a visit to a health professional may be in order. This is a condition that can get worse.
When you experience mid back pain only occasionally, then you most likely suffer from muscle strain. If you find that resting for a day or two makes the pain subside, this is almost certainly the case.
Muscle strain is best cured with rest and relaxation. This will give the muscles time to repair themselves, relieving the pain. Unfortunately, there is no way to prevent the strain from returning unless you begin an exercise regimen designed to strengthen the muscles and prevent further muscle strain from happening, thereby removing the cause of your middle back pain.
The most effective way to strengthen the muscles of your mid back is to use simple stretching exercises. Keep in mind, however, that even though these exercises are easy and low impact, you should start slowly and increase the repetitions as your back muscles get stronger.
Number 1: Stand with your weight evenly distributed. Raise both arms above your head and interlace your fingers. Stretch your arms as far as you can while, at the same time, also stretching your legs. Hold this position for about 10 to 15 seconds, then relax. Repeat this several times each session. NOTE: If you have a problem with your balance during this exercise, try it while standing against a wall.
Number 2: Stand and raise your arms above your head. Slowly bend forward and try to touch your toes while keeping your legs straight. If you can’t get to your toes in the beginning, go as far as you can without pain. Hold this position for 10 to 15 seconds, then slowly return to a standing position. Repeat several times.
Number 3: Stand with your legs apart. Raise your arms so that they are straight out to your side. Without bending your legs, bend to your left side as far as you can and hold the position for 10 seconds. Return to the upright position, then do the same thing on your right side. This will stretch and strengthen you muscles from the sides, a movement most people rarely make.
This simple exercise regimen will, over time, strengthen your middle back muscles to a point where muscle strain, and the accompanying mid back pain, will be a thing of the past.
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