Do you have middle back pain when you look down toward your toes? Do you feel tension and strain between your shoulder blades?
Pain in the mid back between the shoulder blades is quite common. But massaging your aching muscles won’t get rid of your middle back pain.
It’s logical to want to rub the part of your body that hurts because it seems like that’s where the problem is. But to really get an understanding of what’s going on in your mid back, we need to take a more holistic view.
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Why Does My Mid Back Hurt? Common Causes
First of all, we need to understand the two kinds of tight muscles: those that are locked short and those that are locked long.
Muscles that are locked short are just that – muscles that have contracted and won’t let go. Locked long muscles, on the other hand, are being stretched, usually by the muscles that are locked short. They’re hanging on for dear life to keep you in some semblance of balance.
This is usually what’s going on in cases of middle back pain. The muscles on the front of your shoulders and chest are super tight, pulling your shoulders and back forward and stretching the muscles along your spine.
Those muscles in your mid back and along your neck are already being pulled to the greatest length they can manage. Rubbing them won’t help because they’re being stretched and literally can’t let go.
4 Keys to Fixing Middle Back Pain for Good
Your mid back pain is a result of tight shoulder and chest muscles — NOT tight back muscles. Usually people who suffer from middle back pain actually have weak back muscles, so back strengthening exercises can help.
In many cases, weak core muscles and tight hip flexors are also pulling your rib cage down, causing your shoulders to round into the classic computer hunch.
To get relief for your middle back pain, work on opening up the front of your body. Stretch your hip flexors and your chest muscles. Work on strengthening your core.
Pain Free At Any Age
pain free says
Most have experienced it. All, who have, will never forget it. What? Back pain in the morning. Nothing is worse than waking up from a great night’s sleep to take your first step out of bed, and stop dead-in-your-tracks from shooting back pain. What can you do to decrease your odds of having this dreadful event occur? Here are three tips to avoid back pain in the morning.
Helper (: says
Stretch the sore muscle if it is too tight.
Im not too sure about long stretched muscles, but i normally lie down and rest it
pain free says
The proper way to exit a bed upon waking is to roll onto your side and use your arm to push up from the side-lying position. From this position, scoot to the very edge of the bed and get up using your legs, not your back. Most people will perform a sit-up from the back-lying position, and then twist to get out of bed. This latter method is a great way to hurt your spine.
Russell Gorall says
This is literally the exact problem, and answer!, that I was looking for. Thank you.
Why Does My Mid Back Hurt When I Look Down? |
TRACIE NEWHAM says
IM HURTING SO BAD I CANT SLEEP IT REALLY HURTS IN MY MID BACK AND IF I LOOK DOWN IN MORNING WHEN I WAKE UP ITS HORRIBLE PAIN IT RADIATES TO MY SHOULDER PLZ HELP ME
You need to see a doctor, immediately.
Is there a way I can adjust my spine at home by myself? Chiropractors have helped me in the past with this issue, but i’m sure theres has to be a way to do it at home.
Neil Reed says
When I look down my lower back has pain.
Could this also be a manifestation of ankylosis spondylitis?
Joe Ferreira says
I need the 5 secrets to flexibility
dixit patel says
upper back pain, shoulder pain when I looked down.
I have very bad sciatica and am on blood thinners. ..have been going for physio for a few months and now I notice that when I bend my head down on get a shooting pain down my right leg…..the physio seems to help for that day then back to pain…sleeping is terrible……just resently had a abdominat triple a aortic anurys surgery and two months after a heart attack……now this comes up…wondering if these are related issues and if anyone out there has ideas
Could my back pain when i look down and have a lump on my left breast which feels heavy on my boob
Yesterday as I was getting into bed for the night my back cramped like a persons foot does. I had to almost hug myself to get the cramp to stop. Just as painful as those foot cramps. Anyway, It stopped finally and I went to bed/sleep. I woke up with a major soreness in the same spot the cramp was. Almost feels like a rib bone is out of place from my spine or whatever its connected too. lol When I move a certain way and especially when I look down it feels kinda bruised/tender/and sore in that same spot. Also when it is pushed on its sore like a bruise. About the size of a soft ball. Just above the middle of my back but not inbetween my shoulders. This sorta sounds like my issue but kinda not.
Scott Grover says
Hello, I have been having this pain in my right shoulder and in my neck and back. My doctor has put me on tramadol for the pain. This morning I got up to a very sharp shooting pain in the back of my neck right down my spine. Whenever I move it feels like my spine is being stretched. I’ve taken some Tramadol and it doesn’t seem to be working. What the heck can I do?
Laura M says
I sometimes have these weird neck pains that can be relieved by cracking my neck. It is only temporary relief though. I was wondering if I would need a doctor. Also, I feel like when I look down something that isn’t supposed to stretching my back IS stretching in my back. I have asked people what I should do but they don’t know how it feels so they just told me to sleep. I am really concerned about my neck though.
Winston Anderson says
My back hurts every time I look down. I have had chest pain that is linked to a tight chest as long as shoulders. I also have ritight hips th that make it hard to lift my legs high. Thinking I need some tips to help increase flexibility