Ways of Relieving Upper and Middle Back Pain
Have you ever heard of back pain in the recent past? You will notice that some people usually suffer from this pain at one time or another. They usually suffer from this pain either when they are working or even at home. It is important to know the causes of this pain and how you can alleviate this pain in the long term, especially upper and middle back pain.
There are many reasons for upper back pain which include:
- Being overweight
Weight gain can increases pressure on the spine and causes upper and mid-back pain. Therefore, a diet should be taken into account to reduce weight and achieve optimal weight in order to reduce back pain caused by weight gain.
- Wearing heavy bags (Backpack)
This is very common in schools where children are carrying back bags contain heavyweight textbooks that affect the muscles and bones of the back and lead to severe pain in the back so it is advised not to carry heavy backpacks to reduce the load on the spine and avoid the upper and mid-back as well as lower back pain.
- Muscle strain
Muscle strain Occurs when Muscle tension and tear is usually caused by muscle fatigue or excessive use or improper use of muscles and this tension can occur in most muscles of the body especially upper and lower back muscles and shoulder muscles and neck
- Poor posture
We will notice that most people do not care about their sitting position during work. This can be detrimental. Others normally lead sedentary lifestyles. This involves sitting for long periods with the wrong posture. This can actually cause some structural changes in the back and neck. The bad news is that the muscles in this region can become unconditional and even weak. These muscles might therefore fail to hold the spine in a neutral position. If you are fond of leaning forward when you are working or driving, you might experience this problem.
- Pressure on the spinal nerves from certain problems (herniated disc)
We usually lift different objects from time to time. Some of these objects can be heavy and others can be relatively light. If you lift a heavy object without ensuring that your spines aligned, you might experience upper back pain. This happens because you will be putting a lot of stress on the upper Back of your body. You will also note that there are those people who like lifting heavy objects above their heads. This can still make you experience this pain. If you want to lift a heavy object, you should ensure that your spine is aligned all the time.
- Overworking the upper part of your body
If you spend more time working above your head, you might experience this pain. This includes painting a ceiling, among other activities. You will note that this can cause muscle strains and even ligament sprains. It might also lead to the inflammation in upper back.
Injury to the muscles, ligaments, and discs that support your spine
If you have been involved in an accident, your upper back might be injured and therapy makes you experience this pain. This happens if you have fallen from high position. In addition, if you have been involved in sports collision, you might also experience this pain.
How to relieve upper Back Pain?
- Short term comfort or rest
If you feel pain in the upper and middle of the back, you should take rest, stop exercising, and avoid heavy weights for a few days until the muscles of the back relax and recover.
- Slight stretch
Stretching exercises are the most important exercises to relax the muscles and avoid injury, tearing and rupture of muscles so we recommend the exercise of light stretching on a daily basis.
- Walking and light jogging
Many benefits of walking and jogging such as Improve blood flow that will reduce inflammation and provide nutrients to the pain zone, Reduce muscle spasm and tension, Improve soft tissue movement and strengthen the back muscles.
- Over-the-counter Drugs or medication.
There are some non-prescription drugs that help reduce pain and muscle relaxation such as ibuprofen, naproxen sodium, or acetaminophen such as ibuprofen, mutrin, naphroxen, or acetaminophen.
In case of rupture of the muscle which may lead to swelling use ice To reduce pain and swelling, fill in a plastic bag with ice and seal it. Then wrap it with a towel. Apply to the painful area for 20 minutes every 2 to 3 hours for the first 2 to 3 days.
- Heat (after the first 3 Days).
After three days you can apply the wet heat, exercise the muscles gently to improve movement and reduce stiffness. The effect of heat on the muscles is effective as it increases the flow of blood, oxygen and nutrition of muscles and this helps to heal the muscles and recovery in a short time
- Go for Massage
If you have been doing some manual jobs where your upper back got involved, you can consider going for massage. You will note that a deep massage over the affected area can help mitigate this problem.massage will make your body more relaxed and will help to stretch and relax the muscles and remove the pain associated with the septum and increases the flow of blood within the tissues
Cupping therapist or Chinese acupuncture.
it is not used only for such Upper Back pain, The work of cupping and acupuncture, both targeting areas of feeling which determined by the therapist in advance, where the Chinese needles and cupping Tingling of these areas, the difference between and cupping and needle that cupping leads to the removal of rotten blood and stimulate the blood circulation, which helps to recover from many diseases and relax the muscles.
Use an elbow
You can ask your friend to gently press the tender area with his or her elbow for a few seconds at a time. You can repeat this for several minutes. This can help relax the muscles.
You have to be careful about your posture at the work place or even at home so that you can reduce this pain. You should always use the right posture when you are working or relaxing at home.