Mid back pain and stiffness is an extremely common complaint and can contribute to neck and low back pain. Sydney Muscle & Joint Clinic Penrith is an evidence based physiotherapy, exercise physiology and chiropractic practice in Penrith, which means we use techniques proven to work directed at your impairments. Impairments in the mid back may include pain, stiffness, muscle tightness and restricted range of motion.
Treatment options for mid back pain and stiffness will include both passive and active interventions and will include joint manipulation and mobilisation, soft tissue work, dynamic mobility, McKenzie Method and specific thoracic and trunk interventions. These techniques are proven to work for pain, joint stiffness, muscle tightness and restricted ranges of motion.
Frequently Asked Questions
What are the traditional causes of mid back pain and stiffness?
Traditional causes of mid-back pain and stiffness often stem from musculoskeletal issues, lifestyle factors, and injury to the joints and muscles of the thoracic spine. The thoracic spine, or mid-back, is a region that can be easily strained due to overuse, poor posture, or physical trauma and one that is more likely to present with pain and stiffness due to the many joint articulations in that region.
One common cause is prolonged positions and postures, especially in individuals who sit for long periods, such as office workers. Slouching or hunching forward can strain the muscles, ligaments, and discs in the mid-back, leading to discomfort and stiffness in the joints between thoracic segments and between to the thoracic segments and rib articulations.
Muscle strain is another frequent culprit, often caused by lifting heavy objects improperly or sudden movements that put excess stress on the back. This strain can lead to tightness and soreness in the muscles surrounding the thoracic spine.
Overuse in the form of prolonged or repetitive movements, particularly in physically demanding jobs or sports, can also cause mid-back pain. Activities like bending, twisting, or lifting repeatedly can lead to muscle fatigue, resulting in stiffness and discomfort.
Trauma or injury, such as whiplash from a car accident or a fall, can also cause damage to the muscles or ligaments in the mid-back, resulting in pain and restricted movement.
Finally, age-related changes, including arthritis and degeneration of the spinal discs, can contribute to stiffness and pain in the thoracic spine. Proper assessment and treatment can help manage these traditional causes effectively.
What are the best treatments for mid back pain and stiffness?
The best treatments for mid-back pain and stiffness focus on addressing the underlying cause while promoting recovery, reducing pain, and improving mobility. Evidence-based physiotherapy interventions are highly effective in managing and alleviating mid-back discomfort.
- Heat and cold therapy: Applying heat or cold can reduce inflammation, relieve pain, enhance muscle relaxation and improve joint mobility. Cold therapy helps control swelling, while heat promotes blood circulation and muscle relaxation.
- Manual therapy: Hands-on techniques such as spinal mobilisations and manipulation can help restore joint movement, reduce pain, and improve joint mobility in the thoracic spine. Physiotherapists tailor these techniques to address the specific stiffness and discomfort in the mid-back.
- Therapeutic exercise: A personalised exercise program is crucial for strengthening the muscles that support the spine, particularly the core, shoulders, and back muscles. Strengthening these muscles can reduce strain on the spine and prevent future episodes of pain. Dynamic thoracic mobility exercises also improve joint movement and alleviate tightness in the back.
Patient Education: Empowering patients with knowledge about their condition, self-management strategies, and lifestyle changes can lead to long-term relief and prevent recurrent pain.