Causes and Prevention of Upper and Middle Back Pain

Upper and middle back pain occur between the base of your neck and the bottom of your rib cage.  It can range from aching and stiffness to a sharp or burning sensation.

Read more to know about the causes and prevention of upper and middle back pain.

Causes of Upper and Middle Back Pain

Here are the factors that contribute to upper and middle back pain, including:

  • Overuse of or injury to muscles, discs, and ligaments that support your spine
  • Pressure on the spinal nerves resulting from a herniated disc
  • Poor posture
  • Myofascial pain or muscular irritation of your connective tissue that protects a group of muscles
  • A vertebrae fracture
  • Osteoarthritis

How to Prevent Upper and Middle Back Pain

Consider these tips for preventing upper and middle back pain:

1. Exercise and Stretch

Exercises will help to strengthen a group of muscles that support your mid-back. You can improve your flexibility and avoid future injuries by stretching. Stretches and general exercises such as walking, swimming, cycling, and yoga are recommended to:

  • Reduce back pain
  • Improve posture
  • Minimize the chance of injury
  • Keep your body in good balance
  • Speed up the recovery process after an injury

Exercising provides substantial benefits to patients that experience upper and middle back pain, including:

  • Reduced tension and muscle spasm
  • Decreased emotional stress and anxiety
  • Increased blood flow, which reduces inflammation and provides nutrients to the affected area
  • Good tissue mobility
  • Improved confidence to complete routine activities

2. Painkillers

You can take over-the-counter pain medications to reduce complications such as pain and swelling related to upper and middle back pain.

3. Heat or Ice

Heat or ice is generally used to reduce swelling, pain, and stiffness resulting from upper and middle back pain.

4. Manual and Physical Therapy

Manual therapy includes spinal manipulation or massage to improve blood circulation and reduce muscle tension and back pain.

Physical therapy includes exercises and massage to relieve upper and middle back pain. Your physiotherapist may recommend certain exercises and stretches that you can do at home.

5. Acupuncture

Acupuncture is done by inserting tiny and thin needles into the body to promote pain relief and healing. It can reduce upper and middle back pain by inserting needles at certain pressure points on the back.

6. Practice Good Posture

You should sit or stand straight and balance your weight evenly on both feet. Do not slouch or slump when you sit, especially if you spend time at a computer.

7. Sleep

An uncomfortable bed or sleeping position can lead to upper and middle back pain. Find a comfortable sleeping position and mattress that can support your back.

8. Reduce Stress

Stress can further worsen your pain, so learn some ways to reduce stress, which can thereby reduce pain. You can do meditation, relaxation exercises, or deep breathing.

9. Stay Positive

Staying positive can help you recover faster from upper and middle back pain.

Do you want quick relief from your persistent upper and middle back pain? Contact us at 907-276-3676. At Far North Surgery, Dr. Madhu Prasad and his team of doctors have all the expertise to alleviate your problem.

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Dr. Madhu Prasad, M.D., FACS

Dr. Madhu Prasad has over 30+ years of experience working as a general surgeon and surgical oncologist and providing the highest level of care in Anchorage, Alaska. He believes in providing quality care to patients and their families. Inspired by compassion and humanism, Dr. Prasad and his team work for the well-being of their patients.

General Surgeon Anchorage AK

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