Are you feeling sudden sharp pain in middle of back or struggling with chronic pain in the middle of your back? Learn middle of back pain causes, symptoms and pain relief techniques!
Have you ever experienced an annoying pain in the middle of your back when you’re sitting or standing? Middle back pain can impact many people and can occur during daily activities like sitting, standing, or even breathing. Middle of back pain has many causes, some of which can be very serious. This article will explore some of those causes, the symptoms of middle back pain, and treatment options.
What is middle back pain?
Middle of back pain is the pain or discomfort you feel in your thoracic spine, more commonly known as the middle part of your back. Your back is a complicated part of your body made up of 12 vertebrae that connects with your ribs. Your middle back is responsible for supporting your upper body and allowing movement.
Middle of back pain can present in many different ways, from a dull aching sensation, to a stiffness or tightness, to a sharp pain. Middle back pain is different to lower back pain, which is more commonly related to sciatica or herniated disks.
Common causes of middle of back pain
There are many different causes of middle back pain, and even more causes of middle back pain for women.
Middle of back pain caused by muscle strain
Overworking your muscles can be easily done, especially when attempting activities you don’t do often - like snow shoveling or carrying heavy furniture. Middle of back pain caused by overuse, sudden movements, or poor posture or form can lead to muscle strain and tension.
Adult scoliosis causing back pain
Adult scoliosis can often lead to pain and discomfort in the middle back and cause functional problems with bending and twisting, alongside digestive issues and, in some cases, organ damage. If the adult curvature of the spine progresse, pain and discomfort can occur from the muscles and nerves. Severe scoliosis may require surgery but most scoliosis may only require proactive care.
Injury or trauma to the back
Another cause of mid back pain is injuries or traumas to the back. Accidents, like car accidents or workplace incidents, as well as sports injuries can cause sudden acute pain in the middle of your back. The best treatment option in these situations will depend on how you acquired the injury or trauma, and what the impact was to your back and spine.
Spinal conditions or issues
Some conditions that impact the back can be very painful. Conditions like herniated discs, or scoliosis can affect the spine and cause you to feel pain in your mid back¹. Seeking medical advice for these conditions is very important to ensure that your condition doesn’t worsen.
Postural imbalances causing middle of back pain
We spend most of our days sitting, standing, or sleeping. But it may surprise you to know that these everyday activities may be the cause of your mid back pain. Our posture when sitting, standing, and sleeping may be causing spinal misalignment, or putting undue strain on the spine or back which causes pains.
Other medical conditions that may cause middle of back pain
Other medical conditions can cause pain in the middle of your back. Kidney infections, gallstones, or heart issues may present as middle of back pain, or sharp pains in the middle back, alongside other symptoms. If you think you are experiencing any of these issues you should seek professional medical advice.
Middle back pain in women
Women may experience middle back pain for reasons other than those listed above. Natural changes in a womans body due to hormones or pregnancy can be known to cause back pain². Below are some causes of middle back pain in females:
-
Hormonal changes: natural hormone fluctuations, such as you may experience during your menstrual cycle or during pregnancy, can lead to back pain
-
Pregnancy: pregnancy can cause back pain due to additional pressure or strain on the spine
-
Breast size: larger breasts or heavier breasts can put additional strain on the back
-
Menstrual cycle: back pain related to natural hormonal changes may occur during your menstrual cycle
Symptoms of middle back pain
Middle back pain when breathing or coughing
If you experience middle back pain when breathing this may be caused by muscle strain or rib issues. If the pain worsens when taking deep breaths or coughing you should seek professional medical advice.
Sharp or sudden pain in middle of back
Sudden sharp pain in middle of back can be a result of many things including muscle spasms, injuries, or herniated discs. Any sharp middle back pain sensations should be treated as serious as they may be a signal that something is wrong, and needs professional medical advice.
Tightness or stiffness in middle back
Experiencing tightness or stiffness in the middle of your back may be an expected side effect of a tiring day or a good workout, but that doesn’t mean you should ignore it. Tightness and stiffness in the muscles in the middle of your back can limit mobility, and you should always ensure to stretch properly.
Middle back pain red flags: when to seek immediate treatment
There are some middle back pain red flags you should be aware of - symptoms or situations that may accompany middle back pain and can be indicative of larger problems. If this is the case you should seek medical treatment immediately³.
-
Unexplained weight loss: significant weight loss alongside back pain could be a symptom of a more serious condition like an infection or cancer
-
Pain spreading to other areas: radiating pain to the abdomen, chest, or legs could signal heart problems or other serious conditions
-
Numbness or tingling: tingling or numbness in the back or surrounding limbs may indicate nerve damage or spinal issues
-
Loss of bowel control: losing control of your bladder or bowels alongside middle of-back pain could be a sign of spinal cord issues
-
Night sweats: night sweats or a fever accompanied by back pain could signal an infection
How to relieve middle back pain fast
Stretching and mobility exercises
Gentle stretching and increasing your mobility is an easy and quick way to treat your middle of back pain at home, though you may need to incorporate the stretches into your wellness routine daily or weekly in order to experience a lasting change. Some stretches you can try:
Cat-cow stretching for middle of back pain
Kneeling on all fours on the floor arch your back upwards towards the ceiling, focusing on pushing the point in between shoulders upwards. Hold for a second and then reverse the action, pushing your back down towards the floor and your hips and shoulders up towards the ceiling.
Seated twists
Sitting in an upright position, keep your hips and legs pointing forward and twist your upper body to the right and look over your right shoulder. Hold, and then repeat on the other side.
Updog or cobra for back pain
Lying on the floor on your stomach, bring your forearms to the floor, elbows in line with your ribs and hands pointing forward. Lift your head, neck, shoulders, and mid back upwards as far is comfortable.
Core exercises
Strengthening your core muscle can also help support your back and reduce strain, and simple exercises like planks or bird dogs can incorporated into your routines easily.
- Bird dog: kneeling on all fours on the floor lift your right arm out straight in front of you and your left leg straight out behind you and hold. Repeat on the other side.
-
Planks: lie on your stomach with your forearms on the floor and your toes tucked under, push yourself up so that only your toes and forearms are touching the floor, align your back, hips, and legs into a straight line and hold.
Good posture for back pain
If you suffer from middle of back pain it could be due to your posture⁴. Maintaining proper posture when sitting, standing, and sleeping can reduce stress on the middle back by ensuring spinal alignment, which is crucial for preventing back pain.
Hot and cold therapy for middle of back pain
Hot and cold therapy is a popular and effective treatment for many pains in your body⁵, and middle back pain is no different. Hot and cold therapy is effective due to the dual effects - heat helps relax muscles and stimulates blood flow, and cold helps to soothe pain and reduce swelling. Alternate between hot and cold compresses, allowing 20 minutes or so for each.
Over-the-counter (OTC) medications
Over-the-counter (OTC) medications like ibuprofen or acetaminophen can help to manage pain and reduce inflammation, and can be taken orally. Some OTCs can cause gastric side effects, and should not be taken in combination with other medications so always make sure you read the labels thoroughly, and seek medical advice before incorporating into your treatment plan.
Topical pain relief for back pain
Unlike OTC medications, topical pain relief products like MEDISTIK can be applied directly to the skin of the impacted area, and do not need to be taken orally. The dual action of MEDISTIK helps to both soothe muscles and reduce inflammation, offering long lasting relief.
