Mid-Back Pain Relief: Targeted Treatments and Exercises for Mid-Back Pain Relief

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Mid-back pain relief is crucial, as this prevalent issue in the thoracic spine can significantly impact your daily life. It may restrict your ability to move comfortably and carry out routine activities, whether caused by poor posture, muscle strain, or an underlying health condition. Thankfully, various targeted treatments and exercises can provide effective and long-lasting relief.

At Momentum Medical, we specialize in providing comprehensive solutions for mid-back pain tailored to meet your individual needs. In this blog, we’ll explore the causes of mid-back pain, treatment options, and exercises you can do at home to relieve and prevent future discomfort.

Common Causes of Mid-Back Pain

The thoracic spine, extending from your neck to the bottom of your ribcage, supports your upper body and provides flexibility. Various factors can contribute to mid-back pain, including:

  • Poor posture: Sitting or standing with incorrect posture for long periods can strain the spine and muscles, leading to discomfort.
  • Muscle strain: Overuse or sudden movements, such as lifting heavy objects, can cause mid-back muscle strain.
  • Herniated disc: Although herniated discs are less common in the thoracic spine, they can still compress nerves and cause pain.
  • Osteoarthritis: Degenerative joint conditions like osteoarthritis can cause stiffness and pain in the thoracic spine.
  • Scoliosis: Abnormal spinal curvature can contribute to mid-back pain as well.

Identifying the underlying cause of your mid-back pain is essential for selecting the proper treatment. If you’re uncertain about the source of your pain, consult a healthcare provider who can help you find the most effective solution. You can find more information about mid-back pain and treatment options here.

Targeted Treatments for Mid-Back Pain Relief

At Momentum Medical, we provide targeted treatments specifically designed to tackle mid-back pain at its source. Our treatments are customized to your symptoms and needs, offering immediate and lasting relief.

Chiropractic Adjustments

Chiropractic care is an effective treatment for mid-back pain, particularly when it’s caused by poor posture or spinal misalignment. Chiropractors can realign the spine using manual manipulations, reducing nerve pressure and alleviating discomfort.

Physical Therapy

A personalized physical therapy plan can help strengthen the muscles that support the thoracic spine and improve flexibility. Physical therapists blend exercises, stretches, and manual therapy techniques to encourage healing and enhance mobility. Physical therapy is particularly effective for chronic mid-back pain or injury recovery.

Massage Therapy

Massage therapy targets tight muscles in the mid-back, reducing tension and improving circulation. A licensed massage therapist can target the specific muscles causing your discomfort, delivering immediate pain relief and helping to prevent future flare-ups.

Trigger Point Injections

For those with severe or persistent mid-back pain, trigger point injections may offer longer-lasting relief. These injections provide medication directly to the affected muscles, helping to reduce inflammation and relieve muscle spasms. The effects can last several weeks, relieving chronic pain sufferers.

Acupuncture

Acupuncture is a holistic therapy that involves inserting thin needles into specific points on the body to relieve pain. It stimulates the body’s natural healing mechanisms, helping to reduce mid-back pain and promote relaxation.

Learn more about our mid-back pain relief services here to explore which treatment is right for you.

Exercises to Relieve and Prevent Mid-Back Pain

Alongside professional treatments, adding specific exercises to your routine can help relieve mid-back pain and prevent future discomfort. These exercises aim to stretch, strengthen, and mobilize the muscles and spine, offering relief and enhancing overall function.

Cat-Cow Stretch

This gentle yoga move helps to mobilize the spine and release tension in the mid-back.

  • How to do it: Begin on your hands and knees in a tabletop position. Inhale as you arch your back into cow pose, then exhale while rounding your spine into cat pose. Repeat this for 10 to 15 repetitions.

Thoracic Extension Stretch

This stretch helps open the chest and extend the thoracic spine, relieving tightness in the mid-back.

  • How to do it: Sit on the floor with your feet flat and knees bent. Position a foam roller or a rolled-up towel behind your upper back, then lean over it to extend your spine. Maintain this position for 20 to 30 seconds, and repeat 3 to 5 times.

Child’s Pose

A simple yoga stretch, child’s pose helps lengthen and relax the spine.

  • How to do it: Begin on your hands and knees, then sit back on your heels while extending your arms forward. Lower your chest toward the floor and rest your forehead on the floor. Hold this position for 30 seconds to 1 minute, taking deep breaths.

Scapular Squeezes

This exercise strengthens the muscles between your shoulder blades, helping support the mid-back.

  • How to do it: Keep your arms at your sides, whether seated or standing. Squeeze your shoulder blades together, hold for 3 to 5 seconds, and then release. Repeat this 10 to 15 times.

Thoracic Rotations

Thoracic rotations improve mobility in the mid-back, reducing stiffness and promoting better posture.

  • How to do it: Sit on the floor with your legs crossed. Rest one hand on the opposite knee and gently twist your torso, turning to look over your shoulder. Hold for 10 to 15 seconds, then swap sides and repeat.

Integrating these exercises into your daily routine can help relieve mid-back pain and prevent future issues. However, if the pain continues, it may be necessary to seek professional treatment.

Preventing Future Mid-Back Pain

In addition to exercises and treatments, adopting healthy habits can help prevent mid-back pain from recurring. Here are some tips to keep your spine healthy:

  • Maintain good posture: Whether you’re sitting or standing, keep your shoulders relaxed and your spine neutral.
  • Take breaks from sitting: If you sit for extended periods, make it a habit to stand up, stretch, and move around every 30 minutes.
  • Use ergonomic furniture: Ensure your desk, chair, and workspace are set up to reduce strain on your back.
  • Stay active: Consistent exercise helps keep your back muscles strong and flexible, which lowers the risk of pain.

Adopting these preventive measures and obtaining professional care when needed can effectively manage mid-back pain and improve your quality of life.

Seek Expert Care for Mid-Back Pain Relief at Momentum Medical

If mid-back pain affects your daily activities, it’s important to seek professional care to prevent the condition from getting worse. At Momentum Medical, we provide a variety of treatments customized to your needs, ensuring you receive the relief you deserve.


For more information about mid-back pain and treatment options, visit our mid-back pain service page and schedule a consultation today. Let us help you find lasting relief and enjoy a pain-free life!