Your middle back consists of 12 thoracic vertebrae, the mid trapezius and rhomboid muscles and is the area where your ribs attach to your spinal column. How you stand and sit and move throughout the day, stress and inactivity can all contribute to pain in the mid back region of your spine.
Causes of Mid Back Pain
Mid back pain can be caused by a number of factors. Poor posture, especially a rounded upper back, increases tension in the muscles between your shoulder blades. This tension results in the buildup of lactic acid, which causes pain. Weakened mid back muscles can become tired during the day -- especially if you spend long periods at a desk or in a car. Fatigued muscles often ache as they struggle to support your upper body. Regardless of the cause of your mid back pain, there are a number of exercises you can perform to help alleviate the problem.
Strengthening Mid Back Muscles
The muscles of the mid back are responsible for drawing your shoulders back and your scapulae together. Keep these muscles strong to help improve posture and shoulder girdle stability. To strengthen your mid back muscles, perform floor angels. Lie on your stomach on an exercise mat. Place your forehead on the floor and your hands by your sides. Pull your shoulders back, raise your hands a couple of inches off the floor and then, keeping your hands just off the floor, sweep your arms forward until your upper arms are next to your ears. Sweep your arms back just above the floor to return to the starting position. Perform 12 to 20 repetitions before resting and repeating.
Stretching Mid Back Muscles
Too much tension in your mid back muscles can cause pain. Tension can be relieved by stretching these muscles. To stretch your mid back, stand with your feet hip-width apart and your knees slightly bent. Clasp your hands and reach forward. Round your upper back, lower your chin to your chest, tilt your hips under and reach forward. Hold this position for 15 to 30 seconds before relaxing. Avoid holding your breath while performing this exercise.
Self Massage With a Foam Roller
In addition to strengthening and stretching your mid back muscles, you can also perform exercises using a foam roller to massage away tension and pain. Lie on your back and place a foam roller horizontally behind your upper back. Keep your legs bent, feet flat on the floor and neck relaxed. Slowly shift up and down so that the roller moves across the area of your mid back. Try to relax and allow the weight of your upper body to press your mid back muscles against the curved surface of the roller. Continue performing this exercise for 90 to 120 seconds before slowly rolling onto your side and carefully standing up.
Considerations
if you suspect your mid back pain is the result of a skeletal issue rather than a muscular problem you should seek medical advice. This is especially true if you have been involved in any kind of acute trauma, such as a car accident or fall, or are suffering from a spinal condition such as hyperkyphosis or osteoporosis.
References
- "The Anatomy of Sports Injuries"; Brad Walker; 2007
- "Anatomy of Exercise: A Trainer's Inside Guide to Your Workout" Pat Manocchia; 2009
- "Stretching: 30th Anniversary Edition" Bob Anderson and Jean Anderson; 2010
- Body Spex: Back Muscles, Foam Roller Back Stretch
