Depending on the causes of the middle back pain, it can be associated:
Loss of mobility in the dorsal area.
Numbness or tingling sensation at the level of the abdomen or lower limbs.
Deformities: scoliosis (curvature in the frontal plane), kyphosis (curvature in the lateral plane).
Decreased neck mobility
Sensation of heaviness and load on the back.
Maintain an adequate and healthy weight. Excessive weight forces the back to maintain its vertical position and also increases the load on the intervertebral discs
Sitting in a chair suitable for your body will help your muscles rest together
Correct posture: Do not make sudden movements or twisting. Take care of the posture while sitting and lean your back on a backrest.
Maintain straight posture when walking
Do not lift heavy objects without help
Avoid wearing shoes with very high heels
Decrease and control stress
It is very common that postural defects that exist after workloads cause intense pain in the middle of the spine. For them there are easy exercises to do from where we are.
These exercises will help us to relax the shoulder girdle, postural reeducation (awareness), respiratory reeducation (diaphragmatic and thoracic), dorsal bodybuilding and toning (to hold the postures and seek the dorsal correction), stretching keeping the postures.
It is about correcting both the cervical and lumbar area and trying to associate all the corrections so that they progressively become habitual automated acts.
First: Adopt a fetal position supporting with hands and knees on a mat, grass, etc. Then flex the elbows by fixing them on the floor, then sit on the ankles and keep this position for 10 to 15 minutes, repeat this exercise 3 to 5 times.
Second: We will stretch the pectoral standing in a corner of your room and place your hands to the sides at the height of your face, then drop your body forward noticing a strap on the chest.
It is important to stretch the pectoralis major, because in most cases of dorsalgia is caused by muscle imbalance.
Third: Stand in front of a stand or a table, stretch your arms and take hold of the support, keep your head down until you feel the dorsal area stretch when you raise the body backwards.
ERGONOMICS: Improve postural hygiene especially while sitting, during work, driving, etc.
Adapt a chair with a backrest and, above all, that meets the correct ergonomic conditions.