How to Live With Middle Back Pain

Middle back pain can be caused by arthritis in the vertebrae cartilage, a herniated disc, tendinitis or even a strained muscle. Most middle back pain is caused by work-related injuries, such as bad posture while working or overuse of your middle back. The best way to treat flare-ups of pain in the middle back is with rest, immobilization, ice, heat, medication and exercise.

Things You'll Need

• Back brace
• Ibuprofen (Advil or Motrin) or naproxen (Aleve)
• Ice
• Ice pack or hand towel
• Large towel
• Heating pad
• Shoe inserts
• Magnesium supplement

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Instructions

Treating Middle Back Pain

• 1

  When you have middle back pain, rest your back for several days. During this time, wear a back brace for middle back support as often as possible. Take ibuprofen or naproxen as directed.

• 2

  Put ice in an ice pack or inside a hand towel. Place a large towel on the floor or couch with the ice pack or hand towel on top of it. Lie down so that your middle back is compressed directly on the ice. Lie there for 15-20 minutes. Repeat this procedure every three to four hours throughout the day. Once your initial back pain and inflammation have subsided a bit, use a heating pad several times per day until your back is healed.

• 3

  Do the following two exercises: While standing with your feet shoulder-width apart, slowly twist to your right and stretch your back. Hold that position for 10 seconds. Repeat same movement to your left. Do several repetitions. Next, lie on your back with your knees up and both feet on the floor. Slowly lift your buttocks and lower back off the floor. Hold for two to five seconds, then relax. Do 10 total repetitions.

• 4

  Go on a diet and lose 5-15 pounds (more if you are much heavier). Purchase some shoe inserts and use them in your shoes when you are on your feet.

• 5

  Take the recommended dosage of a magnesium supplement to help relax the muscles of your middle back.