Middle back pain: What are the causes, and how to help it?

A gnawing ache right in the centre of your back is a very common problem we see at our clinic. In my experience, Middle back pain, also known as upper back pain or t spine discomfort is a straightforward problem to help customers with. But what’s causing that annoying pain in your central back, and more importantly, how can you help yourself?

What exactly is middle back pain?

Before we get into the nitty-gritty, let’s clarify what we mean by middle back pain. It’s that nagging ache or discomfort you feel in the area between your neck and lower back. Some folks call it high back pain or upper back strain, but whatever name you give it, it’s a right pain in the… well, back! Indeed research in 2017 shows the incidence of mid-back pain (MBP) in young individuals is similar to that of neck and low back pain, and ≤50% report persistent pain.

Common causes of that sore upper back

So, why does your mid spine hurt? There are several reasons why you might be experiencing pain in the upper back middle area. Let’s explore some of the usual suspects:

1. **Poor posture**: Are you reading this hunched over your phone or laptop? Aha! That’s a prime culprit for middle back pain. When we slouch, we put extra strain on our back muscles and ligaments.

2. **Muscle strain**: Overdone it at the gym? Lifted something heavy without proper form? Your middle back is sore because those muscles are crying out for help!

3. **Injury**: Sometimes, a fall or sudden movement can cause an upper back strain that leaves you with a lingering ache.

4. **Stress**: Believe it or not, when we’re stressed, we often tense up our back muscles without realising it. Hello, pain in central back!

5. **Medical conditions**: In some cases, conditions like arthritis or spinal disc issues can be the root cause of your discomfort.

How to tell if it’s your middle back that’s the problem

You might be wondering, “Is it really my middle back that’s sore, or am I just generally achy?” Here are some signs that point to middle back pain:

– The pain is concentrated in the area between your shoulder blades

– You feel a dull ache or burning sensation in your upper back

– The pain might spread to your shoulders or neck

– You find it uncomfortable to sit for long periods or to twist your torso

If you’re nodding along to these, chances are your mid back pain is the culprit!

Home remedies for when your middle back is sore

Now, for the part you’ve been waiting for – how to help that aching back! Here are some tried-and-tested home remedies:

1. **Stretch it out**: Gentle stretches can work wonders for a sore upper back. Try cat-cow stretches or shoulder blade squeezes.

2. **Heat therapy**: A warm compress can help relax those tense muscles. It’s like a cosy hug for your back!

3. **Cold therapy**: If the pain is acute, ice might be your best friend. It can help reduce inflammation and numb the pain.

4. **Improve your posture**: Imagine there’s a string pulling you up from the crown of your head. Sit and stand tall!

5. **Strengthen your core**: A strong core supports your back. Try some gentle exercises to build up those muscles.

6. **Massage**: A gentle self-massage or using a foam roller can help ease tension in your upper back.

When to seek professional help

While most cases of middle back pain can be managed at home, there are times when you should consult a healthcare professional. If your pain in the back middle:

– Is severe or getting worse

– Doesn’t improve after a few weeks of home treatment

– Interferes with your daily activities

Do not hesitate to see our Sports Therapy team. They will assess you and identify the exact cause of the mid back pain, as well as outline a treatment plan to you. It’s a very common reason people come in to have massage.

Prevention is better than cure

As the old saying goes, prevention is better than cure. Here are some tips to keep that mid back pain at bay:

1. **Mind your posture**: Whether you’re sitting at a desk or standing in a queue, keep your spine in a neutral position.

2. **Stay active**: Regular exercise keeps your back muscles strong and flexible.

3. **Lift properly**: Bend your knees and keep the object close to your body when lifting heavy items.

4. **Manage stress**: Try relaxation techniques like deep breathing or meditation to keep stress-related tension at bay.

5. **Sleep right**: Ensure your mattress and pillow provide adequate support for your spine.

Conclusion

Middle back pain, whether it’s a mid back ache or pain in upper back in the middle, can be a real nuisance. But armed with the right knowledge and tools, you can tackle it head-on. Remember, your back does a lot for you every day – carrying you through life’s adventures and challenges. So, show it some love!

If you’re dealing with persistent pain in the middle of the back, don’t suffer in silence. Try the home remedies we’ve discussed, but don’t hesitate to seek professional help if needed. After all, your back health is crucial for living your best life!

So, next time you feel that twinge in your t spine or that nagging ache in your upper back middle, you’ll know exactly what to do. Here’s to happy, healthy backs and pain-free days ahead!