Back pain is a common issue that affects people of all ages. While there can be various reasons behind back pain, middle back pain is often caused by poor posture, muscle strain, or spinal issues.

Regardless of the cause, middle back pain can be highly uncomfortable and can interfere with daily activities. In this article, we have listed some quick ways to relieve middle back pain. These remedies can help alleviate pain and discomfort in your middle back area.

1. Correct Your Posture

One of the primary causes of middle back pain is poor posture. Poor posture can lead to excessive stress on the spine, which can cause pain and discomfort in the middle back area.

Therefore, it is essential to maintain proper posture while sitting, standing, and walking. Here are some tips to correct your posture:.

Sit straight and align your shoulders with your ears.
Keep your knees at a 90-degree angle to your hips.
Place your feet flat on the ground.
Stand straight and avoid slouching.
While standing, distribute your weight evenly on both feet.

2. Stretch Your Back Muscles

Stretching your back muscles can help alleviate middle back pain. Here are some effective stretches that you can try:.

Spinal twist – Sit on the floor with your legs stretched out in front of you. Bend your right knee and place your right foot outside your left thigh. Twist your torso to the right and place your left elbow on the outside of your right knee. Hold this position for 30 seconds and then repeat on the other side.
Child’s pose – Kneel on the floor and sit on your heels. Fold your torso forward and stretch your arms out in front of you. Hold this position for 30 seconds.
Cobra pose – Lie on your stomach with your palms placed on the floor near your shoulders. Push your upper body up, straightening your arms. Hold this position for 30 seconds.

3. Apply Heat or Ice

Applying heat or ice to the affected area can help ease middle back pain. Here’s how:.

Apply a heating pad to your back for 15-20 minutes at a time, several times a day. Heat helps to improve blood circulation and relaxes the muscles.
Apply a cold pack or ice pack to your back for 15-20 minutes at a time, several times a day. Cold helps to reduce inflammation and numb the area.

4. Exercise Regularly

Exercise is beneficial for your whole body, including your back muscles. Regular exercise can help strengthen your back muscles and prevent pain and discomfort. Try these exercises for a healthier back:.

Plank – Lie on your stomach and lift your body off the ground with your forearms and toes. Hold this position for 30 seconds.
Bird-dog – Get down on your hands and knees. Extend your right arm and left leg together. Hold this position for 5 seconds and repeat with the other arm and leg.
Bridges – Lie on your back with your knees bent and your feet flat on the ground. Lift your hips off the ground as high as possible and hold this position for 10 seconds.

5. Massage Therapy

Massage therapy is another effective remedy that can provide relief from middle back pain. A professional massage therapist can help release tension and stiffness in your back muscles.

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However, if you can’t afford a massage therapist, you can try self-massage techniques. Here’s how:.

Place a tennis ball on the floor and lie on your back, placing the ball under your middle back area. Roll the ball up and down, applying gentle pressure.
Use your fingers to slowly massage your back muscles in a circular motion. Start from the bottom and move upwards.

6. Over-The-Counter Pain Relievers

If your middle back pain is severe, over-the-counter pain relievers can provide quick relief. Here are some options:.

Acetaminophen – Helps to relieve pain and reduce fever
Ibuprofen – Helps to relieve pain and reduce inflammation
Naproxen – Helps to relieve pain and reduce inflammation
Aspirin – Helps to relieve pain and reduce inflammation

7. Get Proper Sleep

Getting proper sleep is essential for your overall health and well-being. Lack of sleep can lead to various health issues, including back pain. Make sure you get at least 7-8 hours of sound sleep each night. Here are some tips to help you get better sleep:.

Avoid caffeine, alcohol, and nicotine before bedtime.
Keep your room dark, quiet, and cool.
Use a comfortable mattress and pillows to support your back and neck.

8. Maintain a Healthy Weight

Excess weight can put undue pressure on your spine, leading to back pain. Maintaining a healthy weight can help alleviate middle back pain. Here are some tips to help you maintain a healthy weight:.

Eat a healthy, well-balanced diet.
Avoid overeating and consuming processed foods.
Engage in regular physical activity.

9. Avoid Lifting Heavy Objects

Lifting heavy objects can strain your back muscles, leading to pain and discomfort. Therefore, it is essential to avoid lifting heavy objects. If you must lift heavy objects, follow these tips:.

Bend your knees and squat down to pick up the object.
Use your legs and not your back muscles to lift the object.
Hold the object close to your body.

10. Consult a Doctor

If your middle back pain persists for more than a few days or is severe, it is advisable to consult a doctor. Your doctor can diagnose the underlying cause of your back pain and suggest appropriate treatment.

Do not ignore your back pain, as it can lead to other health issues.