Middle back pain can be incredibly uncomfortable and debilitating for those who suffer from it. It can limit mobility, and often interfere with daily activities.

While medications can provide temporary relief for the pain, they are not always the best option. In this article, we will explore some non-medication methods for relief from middle back pain.

Ice packs

Ice therapy is an effective way to reduce pain and inflammation in the middle back. Applying a cold compress to the affected area for 15-20 minutes, several times a day, can help to alleviate pain and stiffness.

Heat therapy

Heat therapy is another effective means of reducing pain and stiffness in the middle back. Applying a hot compress to the affected area can help to improve blood flow and relieve muscle tension.

This can be especially helpful for those who experience middle back pain due to poor posture or muscle strain.

Stretching exercises

Stretching exercises can help to alleviate pain in the middle back. Simple exercises like the cat-camel stretch, the shoulder blade squeeze, and the thoracic rotation can help to improve mobility and reduce discomfort.

Posture improvement

Improving your posture can go a long way in reducing middle back pain. Slouching and other bad habits can put unnecessary strain on the middle back muscles, leading to pain and stiffness.

Practice proper posture with the help of a physiotherapist or posture-correcting device.

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Massage therapy

Massage therapy can help to relieve muscle tension and improve circulation in the middle back area. A licensed massage therapist can help to identify the cause of the pain and use appropriate techniques to alleviate discomfort.

Acupuncture

Acupuncture is a traditional Chinese medicine that involves the use of thin needles inserted into specific points on the body.

It is believed to improve the flow of energy, or chi, throughout the body, relieving pain and promoting healing in the middle back and other areas of the body.

Yoga

Yoga is an effective way to alleviate middle back pain. Regular yoga practice can help to improve posture, increase flexibility, and reduce muscle tension.

Certain yoga poses, like the cat-cow stretch, the downward-facing dog, and the child’s pose, can be particularly helpful in relieving middle back pain.

Chiropractic care

Chiropractic adjustments can help to realign the spine and reduce pressure on the nerves, alleviating middle back pain. A chiropractor can also provide advice on posture improvement and prescribe exercises to promote healing.

Stress reduction

Stress can contribute to middle back pain by causing muscle tension and poor posture. Stress reduction techniques like meditation, deep breathing exercises, and yoga can help to reduce tension and promote healing in the middle back area.

Dietary changes

Dietary changes can also help to alleviate middle back pain. A diet rich in anti-inflammatory foods like fruits, vegetables, and whole grains can help to reduce inflammation and improve overall health.