What You Need to Know
More than mildly bothersome, middle back pain can keep you from tackling daily tasks around the house, sitting comfortably in your office chair, or playing with your kids. While many people think posture is the culprit, this common issue is typically influenced by a combination of factors that extend far beyond how you sit or stand.
The Overlooked Causes
When addressing middle back pain, posture is just one piece of the puzzle. Some frequently overlooked contributors include:
Stress and Emotional Tension
From deadlines at work to juggling family demands, stress can weigh on your mind—but it also affects your body. Stress hormones like cortisol increase muscle tension and inflammation, often leading to discomfort in the middle back. This vicious cycle worsens over time, causing middle back pain—even without any significant changes to your posture.
Spinal Misalignment
You can think of your spine as a chain—when one link is out of alignment, it affects the entire structure. A misaligned pelvis or an issue in the lower back can create a domino effect, placing stress on the middle and upper back. Conditions like pelvic tilt or hyperkyphosis force the spine to compensate, which can strain the muscles and joints higher up. That’s why it’s important to look at your entire spine and overall posture when addressing back pain.
Joint Fixation
Middle back pain can also be caused by the way you move—whether it’s sitting, lifting, or twisting in certain ways. These movements can cause spinal joints to become stuck or fixated, restricting movement in one direction while overcompensating in another.
The result: irritated nerves, a disruption in muscle function, and tension throughout your body. Over time, a stuck joint might weaken the surrounding muscles, making you more prone to ongoing pain and discomfort.
The Impact of Prolonged Sitting
From sitting in your car to sitting at your desk and then sitting more in front of the TV, being sedentary is a significant factor in middle back pain. Even with an ergonomic setup, sitting for hours restricts blood flow, increases muscle stiffness, and strains your spine.
Here are some simple ways to combat the effects of sitting:
- Incorporate micro-movements at your desk, like shoulder rolls or gentle twists.
- Practise back-focused breathing to relieve tension.
- Try active sitting tools like an exercise ball or wobble cushion to engage your muscles.
Tips for Preventing and Relieving Pain
Proactively preventing and relieving pain can be simpler than you think, especially when it comes to taking care of your spine. First, make it a point to move regularly; standing and stretching every hour helps alleviate stiffness and promotes better spinal health.
Strengthening your core is equally important, as a strong core provides essential support to your spine and minimises strain. Finally, managing stress through practices like mindfulness or yoga can effectively reduce muscle tension, contributing to overall spinal wellbeing.
When to Seek Professional Help
If middle back pain persists despite your best efforts, it may signal a deeper issue requiring professional attention. Chiropractic care focuses on restoring spinal mobility, addressing misalignments, and reducing nerve irritation.
Take the First Step Towards Relief
Middle back pain doesn’t have to keep you from doing what you love. We’ll uncover the root causes of your discomfort and create a personalised care plan for lasting relief. Call us at (08) 8242 1581, send us a message to schedule an appointment, or visit us to take the first step towards better spinal health.