Backaches or pain have become a predominant issue nowadays, affecting people at different stages of life. It is usually divided into three segments: upper back pain, lower back pain and the least discussed middle back pain. The middle back pain occurs in the thoracic region of the spine, which lies between the lower neck and the rib cage.
The thoracic spine region has 12 vertebrae, some muscles and ligaments that support the rib cage and stabilise the torso. Pain in the middle of the back may arise for various reasons including wrong posture, injury or strain. So, here we will discuss some of the causes, treatments and exercises that can effectively manage thoracic pain.
Middle Back Pain Causes
Middle back pain can be due to numerous reasons from everyday activity to underlying medical conditions. Here are some of the reasons that can contribute towards thoracic pain.
Scoliosis
Scoliosis is a condition where a person’s spine takes an irregular curve to the side. Generally, doctors use the terms “C” and ”S” to describe the curve and this condition is commonly found in children, during or just before puberty. Most cases are mild with fewer or no symptoms but in some cases, scoliosis might get exacerbated with age.
Spinal Disc Hernia
Spinal disc hernia is another cause of back pain in the middle position, which is also known as a slipped disc in the common language. Though the herniated disc is more common in the lower back, it can put pressure on your nerves in the thoracic region causing aches, tingling and discomfort.
Osteoarthritis
Another prevalent middle back pain that causes, and troubles the majority of the elderly population is osteoarthritis. This occurs when cartilage- the gel-like padding tissue between the bones starts to disappear, resulting in the rubbing of the bone’s ends together leading to pain, stiffness and swelling.
Injury or Fracture
Injury, muscle strain or sprain due to lifting heavy weights or incorrectly carrying heavy objects, can damage the ligaments in the back leading to tear or stretch, causing pain. Fractures due to any kind of accident, fall or sports injury can also damage the vertebrae leading to pain in the middle back.
Poor Posture
One of the most troublesome yet most neglected reasons for middle back pain in youth is poor posture. Hunching over devices like laptops, computers and smartphones for a prolonged period can strain the muscles and ligaments developing pain and discomfort in the thoracic region.
Upper Middle Back Pain Causes Among Female
Some studies show that women are at higher risk of developing upper middle back pain at some age. So let’s see the reasons behind such pain in females.
Hormonal Changes
One of the prevalent issues that all women go through is “hormonal changes” which can also contribute to upper middle back pain in females. The hormonal imbalance during menstruation or menopause can impact muscles and ligaments leading to increased vulnerability to back pain.
Pregnancy
During pregnancy, a woman’s body goes through significant changes, especially in the second and third trimesters with weight gain, hormonal changes and several other changes in the body mechanism. This causes upper middle back pain due to the added pressure on the spine during pregnancy.
Breast Size
Increasing breast size is also said to have added pressure on the upper middle back. Some researchers have shown that the increase in the size of the bra increases the risk of thoracic back pain.
Fibromyalgia
Fibromyalgia is a chronic condition which is mostly seen in women and causes musculoskeletal pain throughout the body, including the upper middle back leading to sleep disturbances and fatigue.
Emotional Turmoil or Anxiety
Women are believed to have more emotional stress issues causing chronic stress, resulting in muscle tension and pain around the thoracic spine.
Middle Back Pain Treatment
Middle back pain treatment varies according to the type of pain and its cause. However, for general back pain and as a first attempt, there are numerous home treatments available which can help you manage your back pain efficiently.
Exercise
Start exercises like walking, swimming or yoga to increase your flexibility. Keep yourself engaged in physical activities that stretch and strengthen your thoracic spine alleviating the tightness helps in pain reduction.
Heat or Ice Packs
One of the most common and ancient methods for pain relief is heat packs and ice packs. Applying heat packs like warm towels or ice packs to the affected region will help to reduce inflammation while easing muscle tension.
Posture Correction
Sometimes when the back pain triggers due to the incorrect posture then the only way to get rid of pain is to correct your posture. Try to correct your posture by avoiding slouching while standing and sitting, and invest in an ergonomic work set-up to support your natural body alignment.
Massage
Another classic method of middle back pain treatment is massage. Therapeutic massages with rhythmic strokes, kneading and tapping techniques will improve the blood flow and relax the tightened muscles of the impacted area, helping to reduce pain and stiffness.
Painkillers
With your general physician’s advice, you can consume painkillers sometimes is fine. Simple painkillers can help you to alleviate pain easing your daily activity. But it is not consumable daily.
Acupuncture
Acupuncture is a Chinese method that involves penetrating small needles into the skin at specific points in the body. Performing acupuncture on the back will promote healing and reduce pain.
Reduce Stress
Most of the time, the root cause of most of our health issues is directly or indirectly linked to stress. Hence, trying to reduce your stress can help you alleviate your middle back pain along with other health benefits.
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Sudden Sharp Pain in the Middle of Back
The sudden sharp pain in the middle of the back can be scary. Though it may not be alarming every time, it is advisable to consult your physician as it can be dangerous in rare cases. Here we will shed light on the potential causes behind the sudden agony.
Muscle Spasm
A sudden movement or overstrain of the back by lifting some heavy object or twisting awkwardly can be one of the reasons for the origination of sudden sharp pain in the middle of the back.
Injury
Injury or fracture can also be one of the reasons for the pain. Even in the case of sciatica, you might experience similar symptoms.
Rib Issues
In the case of rib fracture or rib case inflammation, you can experience sudden pain in the middle back.
Internal Organ Injury
Injury to the internal organs like the lungs or heart can sometimes result in middle back pain. Some infections in the vertebrae can also lead to acute pain.
The sudden sharp pain in the middle back may happen for various reasons. Such pain may subside with rest or home treatment. However, if the pain persists, consult your doctor at the latest.
Middle Back Pain Exercises
After learning about the reasons, causes and treatment for thoracic pain, now, let’s move on to see how to combat them with the help of some easy workouts.
Cat Cow Pose
A classic yoga pose designed dynamically to counter any issue with the complete back. This is an easy pose that anyone can perform seamlessly at the first attempt. To perform this pose, first come on all fours forming a table-like structure. Then, arch your or bend your back for a few seconds. Aligning this exercise with regular inhaling and exhaling will double the benefits. The cat-cow pose offers a myriad of health prosperity not limiting itself to just back pain.
Seated Twisted Pose
The seated twisted pose is another exercise that has been curated to get relief from back issues. Sit in padmasana (sitting with crossed legs) and twist your torso to the right side, then the left side gently. This striking exercise can help release tension in the middle back while providing a good stretch and improving flexibility.
Press up Exercise
This is another effortless exercise that targets your back specifically and helps alleviate the discomfort and pain associated with it. To do the press-up exercise, you need to lie down on your stomach with your hands under your shoulder. Now, slowly raise your upper body on your elbow. Hold for 5 seconds and gently come back to the starting position. This easy yet incredible exercise will help to keep back pain at bay with regular practice.
Thoracic Extension
An exercise for people struggling with back issues and bad posture due to hunching over devices for countless hours. For thoracic extension, you have to sit with your spine straight in the chair and just squeeze your shoulder blades together; hold it for 5 seconds and release it. You can do it every hour to get rid of the discomfort in the back along with relieving stiffness and improving flexibility.
Corner Stretches
Corner stretches are efficient in correcting bad postures apart from subsiding back pain. To practice this, stand facing the corner of a room, then place your forearms on the walls, make sure your elbows are below your shoulder and bend forward until you feel a stretch in your back, shoulder and chest. Hold for 30 seconds and come back to the starting position. This will fix the tightness in your back, shoulders and chest encouraging a healthy posture.
Conclusion
Middle back pain is one of the less discussed conditions which can impact your daily life and overall well-being. There may be several reasons why one might encounter this middle back pain like the wrong posture, stress, injury or accidents. However, you can curb them by combining simple home treatments, including hot/cold packs, massage, painkillers, acupunctures and exercises. Practising exercises that focus on stretching and twisting the back can be effective in several ways to lessen chronic distress. Last but not least incorporating a healthy lifestyle comprising a wholesome diet, regular exercise and self-care will ensure a fit and healthy body.
