Middle back pain is a common condition that can occur due to a variety of reasons such as poor posture, muscle strain or spasm, injury, or a degenerative joint condition.

The discomfort can vary from a mild ache to excruciating pain, and it can make your daily activities difficult to perform. However, there are ways to alleviate middle back pain quickly and easily. Here are ten quick and easy solutions:.

1. Stretching

The muscles that support the middle back, such as the erector spinae, the rhomboids, and the trapezius, can become tight and strained due to prolonged sitting or standing in the same position or due to overuse.

Stretching these muscles can help loosen them up and relieve tension. Some stretches you can do include:.

Shoulder blade squeeze: Sit up straight with your arms at your sides. Squeeze your shoulder blades together, hold for five seconds, and release. Repeat ten times.
Cobra stretch: Lie on your stomach with your hands flat on the ground near your shoulders. Push your chest up, keeping your shoulders down and back. Hold for ten seconds and repeat five times.
Child’s pose: Kneel on the floor with your hands in front of you. Lower your upper body to the ground, stretching your arms out in front of you. Hold for ten seconds and repeat five times.

2. Heat Therapy

Applying heat to the affected area can help ease muscle tension and improve blood flow, which can speed up healing. You can use a heating pad, a hot water bottle or take a warm bath or shower for pain relief.

The heat should be applied for no more than 15-20 minutes at a time.

3. Cold Therapy

Cold therapy can help reduce inflammation and pain caused by muscle strain or an injury. You can use a cold pack or wrap ice cubes in a towel and apply to the affected area for about 10-15 minutes.

Remember not to apply ice directly to the skin, as it can cause frostbite.

4. Over-the-Counter Pain Medication

Over-the-counter pain medication such as ibuprofen, aspirin, or acetaminophen, can help alleviate mild to moderate pain. Always read the label and follow the instructions carefully.

5. Good Posture

Poor posture can cause muscle tension and strain in the middle back. Maintaining good posture when sitting or standing can help relieve the pain. Proper posture involves sitting up straight with your feet flat on the ground and your shoulders relaxed.

When standing, make sure to distribute your weight evenly on both feet, keep your shoulders back and your spine straight.

6. Massage

A massage can help relieve muscle tension and improve blood flow to the affected area. You can use a handheld massager or ask a friend or professional to massage the area for you. Be gentle and avoid applying too much pressure to avoid causing more pain.

7. Rest

If you have middle back pain, it’s essential to take a break and rest. Avoid activities that aggravate the pain and get enough sleep. Not resting properly can cause muscle tension and prolong the healing process.

8. Yoga

Yoga is a gentle way to stretch and strengthen the muscles that support the middle back. Practicing yoga regularly can help improve your posture and reduce muscle tension. Some yoga poses that can help alleviate middle back pain include:.

Cat-Cow stretch
Child’s pose
Downward dog
Thread the needle

9. Professional Treatment

If your middle back pain persists or is severe, seek professional treatment. A doctor or physical therapist can help identify the underlying cause of your pain and recommend appropriate treatment.

They may offer medications, physical therapy, chiropractic treatment, or even surgery in severe cases.

10. Prevention

Prevention is the best solution for middle back pain. Making small lifestyle changes that promote good posture and muscle health can go a long way in preventing the condition from occurring in the first place. These changes include:.