Mid-back pain can be frustrating, annoying and at times, excruciating. It may even become so severe that it interferes with your ability to function in everyday life. Certain stretches can help to alleviate or reduce mid-back pain. However, you should always consult your physician, physical therapist, chiropractor or another licensed health professional before beginning any stretching program.
Features of Mid-Back Pain
According to the Universal City Medical Group, your mid-back consists of the area that starts just below your neck until the bottom of your rib cage. Pain that occurs in this area often involves rib pain and can develop into muscle spasms. The pain can feel like you're being stabbed with a knife. Mid-back pain can be a chronic pain that is difficult to treat. It can often be hard to diagnose what is causing the problem, especially because back pain tends to be referred, or manifested in other areas of the body.
Causes of Mid-Back Pain
Mid-back pain has a variety of possible causes. According to the Universal City Medical Group, mid-back pain can result from trauma or direct injury, nerve problems, dietary issues causing a malfunction of the blood sugar control organs and problems in other areas of your body, especially your neck and lower back.
Rhomboid Stretch
Stretching the rhomboid muscle can help to alleviate mid-back pain, according to physical therapist Ming Chew in his book, "The Permanent Pain Cure." The rhomboid muscle is located between your spine and the inner edge of your shoulder blade. You can perform a simple stretch for the rhomboid muscle by sitting in a chair with your back straight. Bring your left arm across your body, parallel to the floor. Pull the arm towards your body with your right hand, holding the arm near your left elbow, ensuring that the arm stays parallel to the floor. Hold the stretch for several seconds and repeat on the opposite side.
Spine Stretch
Spinal stretches can reduce mid-back pain by combating poor posture and excessive strain on the spine that occurs from sitting too long in the same position. One spine stretch that can help is a standing spinal twist. According to the Women's Heart Foundation, this stretch is performed by standing with your hands on your hips and gently twisting your torso until you feel a stretch. Hold the stretch for a few seconds, and repeat on the opposite side.
Chest Stretch
Chest muscle stretches can also help to alleviate mid-back pain, according to Chew. You can perform a simple chest muscle stretch by holding on to a door frame with your forearms and leaning your weight forward until you feel a stretch in your chest muscles. Move your arms up or down along the door frame to stretch different areas of the chest. Repeat this stretch several times daily.
