![]() ![]() ![]() A physical therapist can show you exercises to stretch and strengthen your muscles, and your middle back pain also may respond to massage, trigger-point therapy (pressure applied to areas of knotted muscle), and trigger point injections (lidocaine shots directly into the trigger points). If your middle back pain is a burning, tingling sensation, it may be myofascial in nature, especially if you play sports that require heavy use of the large shoulder muscles. Myofascial pain affects the fascia (the connective tissue in and between muscles), and is characterized by knotty “trigger points” that hurt if pressed. In some cases, surgery may be needed to remove a herniated disk. Herniated spinal diskĪ herniated disk bulges out from between the vertebrae and may press on the spinal nerves, causing middle back pain. (See also our post 10 Vitamin D Deficiency Symptoms You Can Identify Yourself.) 4. If you have osteoporosis, follow your doctor’s advice when it comes to taking osteoporosis medications, eating a calcium-rich diet, and supplementing with vitamin D if you don’t get sufficient sun to top up your vitamin D levels. These are especially common in older adults, due to the bone-thinning disease osteoporosis. Use the correct lifting technique to help you avoid middle back pain due to muscle strain-bend at the knees, and carry heavy objects close to your body. You can stop middle back pain (and upper back pain) before it starts by getting into the habit of sitting up straight and doing frequent shoulder rolls and lifts in order to loosen the muscles of your upper back. This is a major risk factor for middle back pain, particularly if you have a desk job and are in the habit of hunching over a keyboard for long periods of time. But the same underlying conditions and circumstances that can result in upper back pain also can result in middle back pain. Like the upper back, the mid-back region is very stable, and this stability gives it some protection from injury. ![]()
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