Manual therapy includes massage or spinal manipulation. Heat can reduce pain and stiffness whilst ice can help reduce pain and swelling. Heat or ice is often used to reduce pain, stiffness and swelling in middle and upper back pain. Nonsteroidal anti-inflammatorydrugs (NSAIDs) such as Ibuprofen, Aspirin and Motrin can reduce pain and swelling. Acetaminophen (for example, Tylenol) will provide pain relief. Over-the-counter pain medicines can reduce pain and swelling. They support you in maintaining back mobility, joint health, sustaining good posture and keeping your discs moving and altering their position to minimise stress.Įxercising regularly will help keep weight gain and obesity at bay which can cause strain on the back and ultimately lead to back pain. Preventing upper and middle back pain through exerciseīack stretches when done on a regular basis will help prevent back pain. It’s best to speak to your doctor or physiotherapist about the kinds of exercises you can do to stretch and strengthen the muscles in your back, shoulders,and stomach.ģ. After 10 minutes of exercise, the brain produces ‘happy chemicals’ that have a calming effect on nerves².A reduction in anxiety and emotional stress.Increased confidence to complete everyday activities.Improved blood flow which will reduce inflammation and provide nutrients to the area in pain.A reduction of muscle spasm and tension.There are many benefits of exercising if you are experiencing upper and middle back pain. Instead it’s good to return to your activities slowly. You should take a break from exercise and stretching if your back hurts a lot, but try not to let too much time pass before you get moving again. Stretching exercises are best after a workout when your muscles are warmed up. Regular yoga or Pilates sessions can also help relieve back muscle pain as they incorporate a number of positions and moves that use the upper and middle back muscles. Strong muscles can help improve your posture, keep your body in better balance, decrease your chance of injury and reduce pain.
Both specific exercises and stretches for this region together with general exercise, such as swimming, walking, cycling, are recommended. Exercise will also strengthen the muscle groups that support your mid-back to help relieve back muscle pain. Improving flexibility through stretching is also an excellent way to avoid future injuries¹.Īs upper back pain is related to large muscles in the shoulder area, exercise to stretch and strengthen the muscles of your back, shoulders, and stomach are largely recommended. Stretching and an active lifestyle are often recommended to help reduce back pain and speed the recovery process following an injury. If you are looking for back pain solution to treat mild to moderate upper and middle back pain, in most cases, you’ll be able to manage it at home: How can I treat mild to moderate upper and middle back pain? This is often caused by overuse or deconditioning of these muscles. Myofascial pain or muscular irritation of your connective tissue that protects and covers a muscle or group of muscles.Often caused by the discs degenerating that results in the vertebrae grinding and wearing down. Osteoarthritis from the breakdown of protective cartilage that cushions your facet joints in the spine.Pressure on the spinal nerves from problems such as a herniated disc.Slumping or slouching when you sit or stand, especially when using a computer for a long time. Examples include a fall or jolting from a car accident, being hit hard in the back, lifting or carrying something too heavy, reaching to put objects on a high shelf, carrying a heavy backpack over just one shoulder,repetitive throwing, bending or twisting or even forceful coughing or sneezing can cause back muscle pain. Overuse of, or injury to, the muscles, ligaments and discs that make up the thoracic spine.
Upper and middle back pain may be caused by: However, like many other types of back pain, upper and middle back pain can range from aching and stiffness to a sharp or burning sensation. It is not as common as low back pain or neck pain as the vertebrae don’t flex or move as much as the bones in your lower back or neck.
Upper and middle back pain can occur anywhere from the bottom of your rib cage up to the base of your neck. The upper and middle back, known as the thoracic spine, is composed of 12 vertebrae with discs that separate each and absorb shock, and muscles and ligaments that hold the spine together.