Compared to lower back pain, upper and middle back pain have a lesser probability of occurrence. Back pain can disrupt your day-to-day activities. However, you can relieve back pain with dynamic exercises, stretches, and some other ways. Certain strengthening and stretching exercises can help in reducing back pain and stiffness. Do you feel pain in the upper back/left side? There are several causes of back pain. Some of the common causes of mid-back pain and upper-back pain include:

How to relieve upper and middle back pain?

If you are looking for a solution for back pain (mild upper and middle back pain), a couple of things can be done. Activities for relieving back pain include specific exercises, stretches, etc. Some of the common ways to relieve upper and middle back pain include the following:

–         Exercises or stretches:

Active lifestyle and physical activity are highly recommended for relieving back pain. Not just pain relief, upper and middle back pain exercises also help in improving flexibility and strength, ultimately avoiding future injuries. Some of the exercises include the following:

                                                             i.      Press-up exercise:

Follow the below-mentioned steps:

  • Lie straight on your stomach and your hands under your shoulders.
  • Now using your elbows, raise your upper body above the ground while resting your forearms and legs on the floor.
  • Now, breathe out allowing your chest to sink into the ground. At this point, a comfortable stretch might be felt in the mid back.
  • Hold your position for about 5 seconds and slowly return to the floor.
  • Try performing this at least 10 times. And gradually try building up to 30 seconds.

                                                          ii.      Child pose:

To perform this stretch, follow the below-mentioned steps:

  • Begin with a kneeling position, keeping your knees hip-wide apart.
  • Exhale and bend your body forward bringing your chest in the middle of your knees.
  • Try to keep your arms stretched out and your forehead resting on the floor.
  • Maintain this position for 20-30 seconds and then use your arms to gently come back to the initial position.

                                                       iii.      Cat-cow pose:

To perform the stretch, follow the below-mentioned steps:

  • Begin with your hands and knees on the floor aligning the knees under the hips and hands under the shoulder.
  • Note to keep your spine in the neutral position.
  • Inhale and drop your stomach towards the floor extending your buttocks, lifting the head, pushing the chest out, and looking forward. This pose is called the cow pose.
  • Hold for 5-10 seconds and return to the initial position.
  • Now exhale deeply, bringing your abdomen in, pelvis, and head down, tucking your chin, and rounding your back towards the ceiling. This is called a cat pose.
  • Hold this for 5-10 seconds and come back to the initial position.
  • Repeat this stretch 5-10 times.

                                                             iv.      Chair Rotation:

This exercise is good for the upper, middle, and lower back. To perform this exercise, follow the below-mentioned steps:

  • Sit sideways on a chair, with one side (left) resting against the back side of the chair.
  • Now keep your legs stationary and rotate your torso to the left side, reaching for the back of the chair using your hands.
  • Hold the position and use your arms to stretch even deeper, as much as possible.
  • Hold your position for about 10 seconds.
  • Repeat the same on the other side and perform 3 times on each side.

–         Ice/heat therapy:

Ice or heat therapy often is used to reduce pain, swelling, and stiffness in the middle and upper back. Heat therapy helps reduce stiffness and pain whilst for reducing pain and swelling, ice therapy is often used.

–         Improve your posture:

Improper posture puts excessive pressure on the spine ultimately resulting in back (upper, middle back, and lower) pain. There are several ways to improve or practice proper posture.

  • Keep your spine straight, and stand or sit tall.
  • Equally, balance your weight on both feet.
  • Don’t slouch.
  • Keep your shoulders rolled back.
  • Adapt comfortable positions when using a computer/laptop and driving.
  • Spend lesser time on the computer.

When to seek medical attention?

KKT Orthopedic Spine Center offers a revolutionary non-surgical and non-invasive treatment option for back pain. Here, we also provide herniated disc treatment, sciatic pain treatment, and various other spine-related conditions.

For further information, you can get in touch with us through our patient care line.

Phone: 0800-00-558

Or click on the link below to book your appointment.