Middle back pain is not common, but can be very uncomfortable. The middle back is the area from the base of your shoulder blades to the base of your rib cage. This area includes your ribs, diaphragm and spine. If pain radiates to the front of your chest, breathing may become painful. According to Back-pain-advisor.com, one of the causes of middle back pain is improper lifting technique. You can treat your back pain at home with hot and cold applications or analgesics. The cause of your middle back pain should then be determined and corrected, such as learning to lift properly. Proper lifting technique will prevent middle back pain from becoming worse.
Step 1
Prepare for your lift by making sure you have a clear path to use and test the weight of the load by pushing it along its surface on the ground, suggests Maine.gov. Communicate with others if you need assistance lifting the object.
Step 2
Keep your back straight while lifting by standing as close as possible to the object, keeping your feet shoulder width apart, and tightening your stomach muscles.
Step 3
Bend your knees and get into a squatting position while keeping your head up and your back straight.
Step 4
Grip the object to be carried using your palms and lift it slowly. Use handles if available.
Step 5
Hold the object close to your body with your elbows tucked in.
Step 6
Change directions by turning your entire body. Never twist at the waist.
Step 7
Put down the object slowly. Bend your knees while keeping your back straight.
Things You'll Need
- Hot or cold pack
- Analgesics
