Middle back is the region of the back between the rib cage and base of the spine. In this region, there are 12 spinal disks, several vertebrae, muscles and ligaments. There are many causes of middle back pain ranging from injury to poor posture. Some of the causes of middle back pain are injury, age, arthritis, fractured vertebrae, kidney problem, herniated disks, muscle sprain or strain, poor posture, scoliosis, tumour. https://www.nhs.uk/conditions/back-pain/causes/
Not all cases of middle back pain are preventable, but the following steps may reduce the risk of injury:
- Maintain a healthful weight. Being overweight puts extra stress on the back muscles.
- Sleep on one side or on the back. People who sleep on their stomach may experience spinal misalignment. It is best to sleep on the back, or one side with a pillow between the knees.
- Practice proper posture. Stand tall with the shoulders back and keep the pelvis in a neutral position.
- Ergonomically optimise all workspace. Make sure computers are at eye level, look for a seat with armrests and lower back supports, and wear supportive shoes.
- Lift with caution. Where possible, avoid heavy lifting or find someone to help. When lifting, keep the back straight and bend at the knees.
- Try physical therapy. Ask the therapist for a personalised program to improve posture, core strength, and mobility.