Reducing Pain in the Mid-Back

Mechanical or muscular pain in the mid-back/thoracic spine can be caused either by over-use and stress of the muscles controlling this area, or by pain referred from problems the cervical spine.

The best way to determine if pain you are having around the shoulder blades (scapulae) is coming from the neck is to move your head slowly in every direction. If the pain around your shoulder blades changes with head/neck movement, then the main problem could be coming from the neck. If so, click HERE to read more.

Otherwise...

If the muscles of the middle back and around the scapulae are being over-stressed, they are likely weak and becoming easily fatigued. Massaging the area often provides temporary relief. Ultimately, you would need to strengthen the muscles of this area.

Here are two exercises for strengthening the muscles of the mid-back and scapulae:

Scapular Retraction - Rhomboids
These muscles often become stretched out due to poor posture. As we slump forward, the shoulder blades drift out and stretch out the muscles in the mid back. Over time, they become stretched and weakened.

Holding the arms out as shown, pull the shoulder blades or scapulae DOWN and IN. The shoulder girdle should not rise. Hold for 6 seconds, and relax. A good cue is to lift the chest forward and up as you pull your shoulder blades down and in.



This can also be performed using a resistance band as shown:

Compound Row
This is an exercise performed in a gym environment. For those who can perform it correctly, it is an excellent exercise for creating strength in the middle back, counteracting the tendency to slump forward while sitting. Click HERE to learn about the compound row exercise.


DISCLAIMER:
The information presented on DaiseyPT.com is provided for educational purposes only and is not intended to be a substitute for professional medical or physical therapy advice. You should not use the information on this web site for diagnosing or treating a medical or health condition. If you have or suspect you have a medical problem, promptly contact your professional healthcare provider.

The exercises presented in these articles pose risks if performed incorrectly or if performed by persons who may be inappropriate for them. They are provided for informational purposes only and to provide education and insight into a particular interest. Daisey Physical Therapy & Sports Medicine Inc. does not recommend performing them without a complete history and examination as well as professional instruction. Daisey Physical Therapy & Sports Medicine assumes no liability for any injury that may occur by attempting the exercises presented here.