Mid Back Pain Relief: Self Treatment
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What’s worse than midlife crisis or midriff bulge or even worse both at the same time? That would be mid back pain. It hurts. The most common cause of mid back pain is strained ligaments and muscles.That happens because they are chronically weak or because you lifted something the wrong way. A less common cause would be arthritis of the spine. Other possibilities could be scoliosis, a disease that alters the natural curve of the spine. Gallstones can also cause mid back pain simply because the gallbladder is close to the back. Heart disease. Aneurysm or ballooning of an artery. Pneumonia. Peptic ulcers. Kidney infections. Finally, there is pregnancy which every mother clearly remembers. There are so many causes of pain in the mid back or severe mid back pain.
Seek mid back pain relief if your pain is severe or lasts more than three days. See your doctor. Problems like ligament tears, ulcers, kidney infections and gallstones require medical treatment. However , here is how you can relieve mid back pain on your own.
SHOWER POWER: For those with mid back muscle pain, relief is just a shower away. This is according to Doctor Karl B. Fields, Associate Professor of Family Practice and Director, Sports Medicine Fellowship at Moses Cone Memorial Hospital in Greensboro, North Carolina. Heat from a shower increases blood flow in the to the area which helps speed healing, he says.For severe pain, he advises taking at least two showers a day.
MILD WATER WORKOUT: You don’t have to work out a sweat with this routine. While your warm shower soothes you, reestablish movement in your mid back by gently twisting and bending for a few minutes. Don’t move more tan 2 to 3 inches from side to side and front to back, Dr. Field advises.
SOAK THERAPY: Simply soak in a whirlpool or hot tub in very warm water like 104 degrees F for 20 minutes or so. This will raise your internal temperature, causing painful muscle spasms to relax says Dr. Fields.
BALL THERAPY: This massage therapy works best on mid and lower back pain says Patrice Morency, licensed massage therapist and sports injury management specialist in Portland , Oregon, who works with hopefuls for the Olympics. Take 2 tennis balls, put them in a sock, and tie the end of the sock. Lie down on the sock,making sure a ball is on either side of the spine.Then gently roll your back up and down allowing the tennis balls to massage your back and get relief she says. If you have pain near your shoulder blade, doing the work around this area can help relieve shoulder blade pain.
CHILL AND TWIST: After wrapping an ice pack on the painful area with an elastic bandage, gently rotate your trunk from left to right.Repeat this movement several times a day, advises Vert Mooney, M.Dd., Professor of orthopedic surgery at the University of California, San Diego, Medical Center and Director of the Spine and Joint Conditioning Center.”Its going to hurt a little at first”, he says “but you need to make sure that you get some movement each day. Complete rest is the wrong thing to do. Too much time in bed allows muscles to weaken. However do not do this exercise if it seems to make the pain worse. Don’t forget that a posture corrective brace and posture exercises can help relieve the pain.
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