Pain in the middle back

Cause and symptoms

Mid-back pain typically occurs very suddenly. The pain is felt in the middle of the back and may have local pain points. You will typically experience pain between the shoulder blades or you may experience it pulling along the ribs and forward towards the chest. The pain has a stabbing nature and can be provoked by coughing, sneezing, deep breathing or movements with the arms.

The cause of the pain is often that joints in the spine, called the facet joints, shift in relation to each other. The facet joints help control the movements of the vertebrae in relation to each other. If they shift, it can block the normal free movement in the middle of the back and can be experienced as a “hold in the middle of the back”.

This is a very common problem and the pain will usually go away on its own, within a few days of relief.

How can you help yourself

If you experience these symptoms, you should limit the activities that worsen the pain. If you are in a lot of pain and need to lie down, lie down with your head elevated. In this position, try to take some deep breaths.

Exercise

It is important that you stay active and start exercising. Exercise is effective in reducing pain and discomfort, as well as preventing new discomfort in the body.

The following exercises are inspiration for training to relieve pain and regain function. You can do the exercises every day.

Office exercise

Repetitions: 3x10 repetitions

How to do it: If you have office work and find that the pain worsens as a result, you must pay attention to straightening the thoracic spine by pushing the chest forward. Feel free to hold the position for 5-10 seconds and breathe deeply at the same time. You can do this exercise both sitting and standing.

Wall slide

Repetitions: 3x10 repetitions

How to do it: Stand with your back against the wall. Pull your chin in and press your head lightly against the wall. Hold your arms out to the side with elbows at 90 degrees and fingers spread. Press your forearms against the wall and bring your arms along the wall up above your head and back in a circular motion. The exercise works muscles between the shoulder blades, but there must be no pain in the shoulder joint itself. If you experience pain in the shoulder joints when you do this exercise, then make a smaller movement with your arms - just keep your arms against the wall.

Lateral rotation of the upper body

Repetitions: 3x10 repetitions

How to do it: Lie on your side with the lower leg extended and the upper leg bent. Have the lower arm around under your head and the upper arm extended straight. Make sure your legs are calm so that only your upper body is rotating. Your gaze should follow the movement of the arm. Use your breathing consciously so that when you inhale you rotate backwards and exhale on the way back. Do the exercise for both sides.

Double chin exercise looking up

Repetitions: 3x10 repetitions

How to do it: Sit on a chair and pull your chin in so that you get a "double chin". Slowly tilt your head upwards and back to the starting position.