WHAT CAUSE UPPER AND MIDDLE BACK PAIN?
Upper and middle back pain may be caused by:
- Overuse of, or injury to, the muscles, ligaments and discs that make up the thoracic spine.
- Poor posture. Slumping or slouching when you sit or stand, especially when using a computer for a long time.
- Pressure on the spinal nerves from problems such as a herniated disc.
- Osteoarthritis from the breakdown of the protective cartilage that cushions your facet joints in the spine.
- A fracture of one of the vertebrae.
HOW TO TREAT MILD UPPER AND MIDDLE BACK PAIN?
(1) Exercises and stretches
Stretching and an active lifestyle help reduce back pain and speed the recovery process following an injury.
As 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. These muscles help support your spine. Exercise will also strengthen the muscle groups that support your mid-back to help relieve back muscle pain. Both specific exercises and stretches for this region together with general exercise, such as swimming, walking, cycling, are recommended.
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.
(2) Manual therapy and physical therapy
Manual therapy includes massage or spinal manipulation. It helps reduce muscle tension and pain in the back and improve blood flow.
(3) Practice good posture
Poor posture puts stress on your back and can cause upper and middle back pain. Try to stand or sit tall, keeping your back as straight as possible and balance your weight evenly on both feet. Don’t slump or slouch. When sitting, keep your shoulders rolled back and be sure to adopt suitable positions when using computers and driving. If you spend a lot of time at a computer, at home and work, make sure the screen is at eye level, never below and not too far away so that you have to reach to it. If you spend a long time in the car raise the steering wheel and sit closer to it. https://www.nhs.uk/conditions/back-pain/