Middle back pain is becoming an increasingly common issue. This is largely due to the sedentary nature of the modern lifestyle. People are spending more time sitting down, whether at work, at home or while driving or riding from place to place. This creates a tremendous amount of tension between the shoulder blades, especially when people are craning or stooping over hand-held devices or other forms of technology. The following are the top three causes of this problem along with simple solutions for getting fast and natural relief.
1. Mobile Devices
People often maintain poor posture when using their tablets, laptops and mobile phones. Given that these tools are not stationary, most people do not have a safe and structured set-up when using them. Absent of ergonomic equipment for encouraging good spinal alignment, it is not uncommon for a person to hunch his or her shoulders and curve the back while bending over these devices. Limiting screen time for mobile devices is one of the surest ways to reduce stress in the mid-portion of the back. This is especially important when no formal work station exists. It is also a good idea to engage the lower core or abdominal muscles while sitting and to pull the shoulders back in order to avoid slouching.
2. Extended Sitting In The Workplace
Most professionals spend approximately 75% of their work days sitting in one place. Sadly, many of these same individuals do not routinely get up to stretch and walk about. Although people are not aggressively using their bodies while sitting at their desks, a number of muscle groups remain engaged. Thus, it is possible to overuse the muscles in the mid-portion of the back, even though you aren’t actively working out. Using ergonomic equipment at your desk is vital for protecting your neck, wrists, back and overall spinal health. An ergonomic knee stool can be used to promote good posture. These chairs require the core muscles to be engaged, which limits the amount of pressure that is placed on the spine. They also prevent people from hunching over their work stations and computers, so that the back and neck muscles are not being overworked.
3. Poor Abdominal Strength
The leading cause for poor posture and pain in any part of the back is lack of abdominal strength. This is the one area of the body that cannot be strengthened and toned without a targeted exercise plan. The core or abdominal muscles support the spine and thus, without sufficient strength, the back and back muscles will have to work harder than they are supposed to in order to keep the body upright and mobile. Switching to a balance ball chair is one way to engage and condition these muscles. People can also do yoga, pilates and targeted abdominal exercises such as crunches and sit-ups. With stronger muscles in this region, proper posture will invariably follow suit. Moreover, these efforts can have a noticeable slimming effect on the mid-section, even if few or no pounds are actually lost.
If you have been dealing with tension and pain in the mid-portion of your back, altering your life habits and your work station can provide a considerable amount of relief. Rather than using prescribed or store-bought medications that only dull your discomfort and that will likely entail unpleasant side effects, it is best to target this problem directly at its source. Improved posture, quality work equipment and stronger abdominal or core muscles can go a long way towards alleviating middle back pain. Learn about 5 excellent chairs that are effective in helping those experiencing backache.
Additional Resources: How To Determine Mid-Back Pain Causes