5 Steps To Improve Upper Back Pain
If you’re dealing with upper back pain, there are several things you can do to ease your discomfort. These five exercises will help stretch and strengthen the muscles in your back, making it easier to manage your pain. Plus, they can be done anywhere – no need for a trip to the gym!
1. Identify the source of your pain – is it from sitting at a desk all day, or from an old injury?
2. Try some simple exercises to stretch and strengthen the muscles in your back
3. Use a heating pad or ice pack to help relieve pain and inflammation
4. See a chiropractor for more specific treatment options
5. Follow up with regular visits to the chiropractor to keep your back healthy
Identify the source of your pain – is it from sitting at a desk all day, or from an old injury?
Pain in your mid back can be caused by a variety of widely varying sources. Shoulders hunched from hours of sitting at the desk, old injuries causing your body to tighten up and strain over time, or fatigue from intense physical activity – whatever the cause may be, it’s important to properly identify it. This will help you pick exercises that are best suited for your particular pain and alleviate it most effectively with the least potential for harm. Once you have identified the source of your pain, consulting with a chiropractor would give an even more tailored approach towards finding the proper exercises and treatments for relieving your discomfort.
Try some simple exercises to stretch and strengthen the muscles in your back
Feeling mid-back pain? Stretching and strengthening the muscles in your back can help relieve your pain and realign your posture. Simple exercises like the bent-over row and hip hitch are an effective way to strengthen the muscles in your mid-back, while stretches such as cat/cow and quadraped thoracic rotation can help to elongate cramped muscles. When done consistently, these exercises can bring much needed relief and improved mobility. While some pains may require medical treatment, it is always worth trying simple exercises first – so why not give them a try today!
Use a heating pad or ice pack to help relieve pain and inflammation
If you are experiencing mid back pain, using a heating pad or an ice pack can be an easy and convenient way to relieve pain. Heat is recommended when the pain has lasted less than three days and the area is stiff. This helps by increasing blood flow and relaxing muscles. Cold therapy, or an ice pack, should be used in instances of acute pain where acute inflammation is present such as from a muscle strain or sprain. Putting cold on the injured area helps reduce inflammation by numbing the area and decreasing blood flow – reducing swelling. While these options help temporarily relieve discomfort, eventually you may need to seek out more proactive and long-term measures like chiropractic care for ultimate relief.
See a chiropractor for more specific treatment options
Tompkins Family Chiropractic is a Tucson-based chiropractor that specializes in helping patients with mid back pain. Just like with any other type of pain, the first step is to perform a comprehensive assessment and evaluation to diagnose the condition and find out what activities or movements may be causing or aggravating the problem. This can all be done in an office visit with Tompkins Family Chiropractic. Afterward, your chiropractor will work with you to develop a customized treatment plan that could include manual adjustment and therapeutic exercises to help reduce inflammation, improve range of motion, and relieve pain. With Tompkins Family Chiropractic’s team of professionals on site they have several options to make sure their patients have the best care. Don’t let mid back pain control your life – contact Tompkins Family Chiropractic today for more specific treatment options!
Follow up with regular visits to the chiropractor to keep your back healthy
Following up with regular visits to the chiropractor is a great way to ensure your back stays healthy and pain-free. By seeing your chiropractor, they will be able to assess if any adjustments need to be made in terms of exercise or lifestyle that can improve your well-being. Getting into a routine of regular visits may also help prevent mid-back pain from occurring in the future by catching whatever small issues you might have before they develop. Your chiropractor will also appreciate the opportunity of a regular follow up in order to give you updates on the progress being made and adjust treatment accordingly. So think about starting a visit schedule with your chiropractor for longer term benefits for your back.
All in all, mid back pain can be a debilitating issue. But by taking proactive steps like identifying the source of the pain, practicing simple exercises, using a heating or cooling pad and seeking chiropractic help, you can make great progress towards relief from the discomfort and an improved sense of wellbeing. If you have any doubts about your condition or ability to perform certain movements, it is important to find out what kind of treatment you should get from a licensed chiropractor. With regular visits and diligent care based on their professional advice, your back health can improve significantly over time!
