Middle back pain is caused by injury or strain affecting your muscles and vertebrae. While the causes of pain vary and require different treatments depending on the diagnosis, pain management will help keep your comfortable during your recovery. Seek medical advice before attempting any at-home exercise or pain relief methods.
Exercise
Exercise helps stretch and relieve muscle tension in your middle back to effectively reduce pain. Consult your doctor before attempting exercise to cure back pain, to ensure that there are no underlying risks. The Pain Clinic website suggests stretching tight muscles by lying on the floor or your bed on your back. Bend your knees to a 90-degree angle, and keep your shoulders flat on the floor. Slowly move your knees to your right, keeping your shoulders and back in place. Hold for the count of five, and bring your knees back to starting position. Repeat on the other side, gently increasing to rhythmic movements as your back pain eases.
Home Remedies
Home remedies treat mild to moderate back pain using items you already have at hand. Applying an ice pack wrapped with a clean towel to your back helps alleviate swelling, while a heated pad eases muscle tension. According to the authors of the 2004 book "Low Back and Neck Pain: Comprehensive Diagnosis and Management," cigarettes have also been associated with back pain in patients suffering scoliosis and sciatica of the middle back. For this reason, smoking cessation is recommended.
Medication
Medications designed for middle back pain come in over-the-counter and prescription versions. Acetaminophen and ibuprofen are common over-the-counter treatments. Take these according to package instructions. If you find little or no relief with these medications, your doctor may decide to prescribe a narcotic pain reliever and nonsteroidal anti-inflammatory to manage your back pain. These medications work by blocking the nerve impulses that cause pain sensations while alleviating swelling and inflammation.
Alternative Treatments
Fans of alternative medicine shun conventional treatment with medication in hopes of finding relief naturally, avoiding harmful side effects. For this reason, acupuncture and massage have become increasingly popular with middle back pain sufferers. Acupuncture focuses on key pressure points believed to be relieved with the insertion of sterile, stainless steel needles. Massage, another alternative technique, kneads the muscles to force relaxation. Chiropractors provide spinal alignment and manipulation to correct many middle back problems and alleviate pain.
References
- The Pain Clinic: Treatment Exercise of Low/Mid Back Pain
- Mayo Clinic: Back Pain: Alternative Treatments
- "Low Back and Neck Pain: Comprehensive Diagnosis and Management"; David G. Borenstein, Sam W. Wiesel, Scott D. Boden; 2004
