Planning Your Early Retirement?
Middle back pain really hurts! The dilemma is that it’s quite common in our young generation, making them feel old and lose hope or interest in everyday tasks. They often claim that their parents seem younger than them, jokingly saying they want to retire at 30 instead of 60. Lolz! Guys, hold on—this back pain isn’t an age-related issue since your bones aren’t aging yet. There are other reasons behind it. We’re here to discuss those causes and share physiotherapist-recommended stretches to help relieve the pain.
What Exactly is Middle Back Pain?
If you are having pain between the base of the neck and the lower edge of the rib cage then yes you are having middle back pain. This pinching pain is a prevalent issue that impacts individuals of various ages and lifestyles. Let’s first explore its main causes and symptoms and then move to the probable stretches to get yourself relieved.
Causes
Some of the middle back pain causes include:
- Poor posture
- Impact trauma
- Arthritis
- Herniated discs
- Muscle strain or sprain
- Fracture
- Injury
- Excess weight
- Sleeping positions.
- Poor physical conditioning
- Underlying medical conditions
Several predisposing factors also maximize your chances of developing pain in the middle of your back. These include:
- Older age
- Obesity
- Poor fitness levels
- Smoking
Symptoms
The signs and symptoms of middle back pain will depend on the cause. Some of the most common symptoms include:
- muscle aches
- dull pain
- a burning sensation
- muscle tightness or stiffness
- sharp or stabbing pain
Other more serious symptoms that you are having pain in the middle of your chest and back may include:
- tingling or numbness in the legs, arms, or chest
- loss of bowel or bladder control
- chest pain
- weakness in the legs or arms
Stretch Your Way to Pain Relief: Back and Neck Pain Solutions
Middle back pain left side or middle right side back pain causes severe discomfort. And yes they ruin our everyday tasks. So guys stretching is a great way to relax tense muscles in your back and neck. We have seen in most cases that tight muscles in your back, hips, or legs put extra pressure on the spine, making things worse. These muscles demand some stretches in order to reduce the strain on your spine. As a result, it would ease the pain linked to issues like herniated discs, spinal stenosis, or degenerative disc disease.
Improves Blood Flow
These stretching exercises also boost blood circulation in your muscles, bringing in more oxygen and nutrients to your tissues. Better blood flow also helps flush out waste products that cause muscle soreness and stiffness.
Spinal Stability
Certain stretches activate your core muscles, which are vital for supporting your spine. By strengthening and stretching these core muscles, you can improve spinal stability and lower your chances of back or neck injuries.
Improve Your Posture: The Power of Stretching
Our youth spend so much time on social media that they often forget to take care of their posture. With digital jobs becoming more popular, many of us sit in front of laptops for 8-10 hours daily. We get so lost in our work that we ignore how to sit properly during and after work. Most offices don’t offer training or workshops to teach employees about good posture. As a result, our backs develop an unnatural curve, muscles become tight, and our body gets out of alignment.
Dr.Waseem, a famous fitness expert always asks his patients to practice stretch exercises in their daily life. Simple stretching exercises can help relax these tight muscles, reduce the strain, and improve alignment. You’ll also figure out which muscles need extra care. Over time, regular stretching can greatly improve your posture!
5 Simple Stretching For Middle Back Pain
The wait is finally over! We are here with some magical stretches for soothing your middle back pain!
Cat-Cow Stretch
It improves your spinal mobility and loosens the muscles in the middle back. Here’s how to perform it:
- Position yourself on your hands and knees, ensuring your hands are directly under your shoulders and your knees below your hips.
- Once positioned, arch your back upwards like a cat, tucking your chin toward your chest.
- Hold the “cat” pose briefly before transitioning into the “cow” pose.
- For the cow pose, arch your back downwards, lifting your chest and tailbone towards the ceiling.
- Repeat until your movement feels fluid.
Bird Dog Exercise
This workout enhances stability and supports a neutral spine. Follow these steps:
- Start on all fours, ensuring your hands are aligned under your shoulders and knees beneath your hips.
- Extend your left arm forward while simultaneously stretching your left leg backward. Keep both of them parallel to the floor.
- Hold briefly, then return to the starting position.
- Switch to the other side and alternate for as long as needed.
Seated Twist
This stretch targets the middle back muscles and encourages spinal rotation. Perform it as follows:
- Sit with your lower limbs stretched out in front of you.
- Bend your right knee and just adjust your right foot beside your left thigh.
- Twist your torso to the right, resting your left elbow on your right knee.
- Hold the stretch and switch sides..
Superman
To perform the Superman exercise, follow these steps:
- Lie face down with your legs extended and arms stretched overhead.
- Assume a “Superman” position by simultaneously lifting your arms, chest, and legs off the ground, creating an extended, horizontal body posture.
- Hold briefly before lowering back down.
Child’s Pose
This pose helps stretch the back muscles and encourages relaxation. Here’s how to do it:
- Start on your hands and knees.
- Lower your chest toward the floor as you sit back on your heels.
- Extend your arms forward and gently lower your forehead to the ground.
- Other helpful exercises in Ginnastic Physio, for managing mid-back pain include
- Thread-the-needle
- Back extensions
- Thoracic stretches
- Latissimus Dorsi stretches
- planks, wall angels
- elbow openers
Preventing middle back pain: Final Words of Advice
We can understand that you can’t avoid accidents that lead to back pain, there are several steps you can take to strengthen your back muscles and protect your spine from middle back pain. Here are some suggestions:
- Work on your sleeping habits. Sleep on your side with a pillow between your knees or adopt the fetal position for better spine alignment.
- Posture correction is the need of this era. Try to stand and sit upright, adjust your office chair height so your feet rest flat on the floor, position computer screens at eye level, or consider using a standing desk to promote better posture.
- Last but not least consult the best physiotherapist in Islamabad. Yes, we are talking about Dr.Mehdi. He has successfully transformed numerous cases that were initially recommended for surgery into healthy recoveries through exercise and therapy alone. Trust your health to the professional care at Ginnastic Physio and live the healthy life you deserve.
Wrapping Up
Our young champs and motivated elders just don’t let work take a toll on your nerves! You have to prioritize regular exercise as it’s your secret weapon against middle back pain. Boost your flexibility, strengthen your core, and say goodbye to discomfort. At Ginnatic Physio, our expert physiotherapists under the supervision of Dr.Waseem and Dr.Mehdi craft customized exercise plans to target and relieve your middle back pain. Let’s get you moving pain-free!
