Exercises for Middle Back Pain


Are you suffering from Middle Back Pain? Ouch!!! The good news is that middle back pain is relatively easy to relieve and prevent it from coming back compared to back pain in other parts of the back.

This is because middle back pain relates to inflammation surrounding the thoracic region of the spine & doesn’t typically originate in the spine, it instead comes down to strains in the muscles that support the spine.

Middle back pain is very common & can be caused by:

  • Overuse, muscle strain, or injury to the muscles & ligaments that support your spine.
  • Poor posture.
  • Osteoarthritis caused by the breakdown of cartilage that cushions the small facet joints in the spine.
  • Myofascial pain that affects the connective tissue of a muscle or group of muscles.

There are a number of things you can do to ease middle back pain:

  • Ice the area and later apply heat.
  • Rest – If your back hurts a lot, take a break. But try not to let too much time pass before you get moving again. Instead, return to your activities slowly.
  • Consider taking over-the-counter pain medications, such as ibuprofen to reduce swelling and pain.
  • Practice good posture when standing & if sitting at a desk.
  • Take standing breaks if you sit for long periods
  • Stretch and strengthen the back muscles by doing exercises shown in the video below.

Middle back pain usually gets better within a few days and you may not need to see a healthcare professional, but it’s a good idea to get help if:

  • the pain does not start to improve within a few weeks
  • the pain stops you doing your day-to-day activities
  • the pain is very severe or gets worse over time
  • you’re worried about the pain or struggling to cope

If so, then call us to make an appointment to see one of the team & they’ll get your get body back to its ache-free state in no time!

Watch Neil Evans Demonstrate the 'Alphabet Exercise'



Welcome to our newsletter, where we share our news, offers, self help advice and exercise videos!

* indicates required

Leave a Reply

Your email address will not be published. Required fields are marked *