mid back pain

January 25, 2012 Back Pain

Why Does My Mid Back Hurt When I Look Down?

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.

Related:

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

January 4, 2012 Pain Relief

What To Do For Pain in the Neck and Mid Back

Your neck is so stiff you can barely look over your shoulder. The space between your shoulder blades feels like someone’s got your spine in a vice grip. Your shoulders are so close to your ears it looks like you’re trying to start a new fashion in earrings. This is not a pleasant situation.

And yet, despite all the neck and shoulder stretches you do, in spite of all the neck massages you receive, the pain continues to persist. You may even have had an MRI or x-ray that showed “nothing is wrong” with your back. But if nothing’s wrong, why the heck does it hurt so bad it wakes you up in the middle of the night?

Here’s the secret…there really is nothing wrong with your neck and mid back. The pain is coming from somewhere else – your hips.

This makes absolutely no sense when we look at the body from the western medical perspective which divides the body into parts and pieces. If your neck hurts, they look at your neck, from C1 (the first vertebra in your spine) to C7 (the last “neck” vertebra). But this is kind of short sighted when you consider that C7 connects to T1 – the first thoracic vertebra – and T1 to T2, so on and so forth, all the way down to your sacrum, the triangular shaped bone at the bottom of your spine.

Lo and behold, your sacrum lies between your (drum roll, please) hip bones! So, if your pelvis is restricted, tilted, shifted or imbalanced, it’s going to travel upward, right into your neck and mid back.

Now it’s all starting to come together, right? The body is a system where each piece and part is dependent on every other piece for function and balance. So, neck and back pain sufferer, how do you address the restrictions in your hips?

First, stretch your quads. Hip flexors – the muscles the bend your knee to your chest – get really tight when you sit a lot, which pretty much everyone in western society does more than they should (yes, even if you go to the gym every day). These guys drag your pelvis forward and cause a “swayback” appearance in your lower back. Lacking support from below, your neck and mid back get really tight to keep you upright.

Second, make sure your glutes and hamstrings are working. Do glute and ham exercises, but NOT the ones that require a machine. Machines are for rehab and they don’t really give you functional movement. The best way to train your body is with body weight and free weight exercises that force you to use deep postural muscles to support the movement.

Some good examples of glute and hamstring exercises are deadlifts, squats and kettlebell swings. Body weight squats can be quite effective for anyone who has lazy glute and hamstring muscles, but I like to add in a kettlebell at chest height because it forces you to keep your upper body back over your heels. When you kip forward and point your chest at the ground, you’re just feeding the tight hip flexor pattern.

Third, get good bodywork from a structural practitioner who can help you learn your physical imbalances. It’s pretty hard to change something you’re not aware of, so if you’re blithely going about your day with a crooked pelvis for 23.5 hours, seven days a week, half an hour of glute and hamstring exercises aren’t going to change anything. Repatterning your body is all about changing your habits, and the exercises you do should carry over into every aspect of your daily life.

March 9, 2011 Pain Relief

Why Back Massages Will Never Eliminate Mid Back Pain

Back pain – whether it be mid back pain, lower back pain or shoulder and neck pain – makes life miserable. Even simple activities like sitting at a computer, watching a movie or just hanging out with friends lose their allure when you’re nursing sore, aching muscles. Middle back pain is quickly becoming a common complaint, almost as common as lower back pain.

Unfortunately, as many tension-relieving massages as you get on your mid back and shoulders, they won’t give you lasting relief, and I’ll tell you why. But first, let’s look at some of the causes of mid back pain.

What Causes Mid Back Pain?

Of course, there are several potential causes of mid back pain. Those who have been in any sort of major accident, such as a car accident or skiing incident (think tree meets human, up close and personal), are likely to have structural imbalances that result in mid back pain. But, those aren’t the only potential instigators.

Computers are a prime culprit in causing mid back pain because of the slouched, head-forward posture that most computer users adopt. Your head weighs around 8 pounds. When you shift it forward of the center line, all of the muscles along your upper and mid back contract to support the weight of your head. Try it now…look down at your knees and feet. Feel the strain in your back increase? That’s what happens eight (or ten, or twelve) hours a day when you sit in front of a computer.

Another surprising instigator of mid back pain is the ubiquitous smart phone. Now days, not only are we bent fervently over our computers, we’re also staring down at our iPhones, iPads, Blackberries and who knows what other life-controlling devices. Again, this shifts the head forward of the mid-line of your body, causing mid back tension and pain.

Some sports can also create additional tension and pain in the mid back, such as rowing, which requires heavy use of the large muscles of the upper back and shoulders. Also, those who have limited spinal mobility (i.e. the joints in between their vertebra don’t move very well) in their mid back will often experience mid back stiffness and pain, especially later in life as tissue loses its youthful elasticity. This kind of stiffness can be due to mild scoliosis or simply because you haven’t ever spent time working on mid back mobility.

Middle Back Pain Solutions

As good as they feel, massages on the mid back, shoulders and neck will never completely cure mid back pain. They may temporarily alleviate the discomfort, but as soon as you sit down in front of that computer or earnestly engage with your juicy text message conversation, your head moves forward and the strain comes back.

To understand the root cause of mid back pain, it’s important to know that there are two kinds of muscle tension: those muscles that are locked long and those muscles that are locked short. When it comes to mid back pain, the muscles that are locked long are the ones on the back of your body, where you feel the pain. Stretching these muscles won’t give you any relief because they’re already stretched – that’s why they hurt. To relieve the mid back pain, you have to address the muscles that are locked short – those on the front of your shoulders, like your pectorals and biceps. These muscles pull the shoulders forward, rounding the back and putting strain on your mid back muscles. Once the tension in the front of your body is released, the mid back pain will dissipate.