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November 26, 2021 4 min read

5 Tips to Help Relieve Middle Back Pain


Worldwide, back pain is the single leading cause of disability, preventing many people from living the active and productive lives they desire. Pain can occur in any area of the back, including the lower back, middle back, and upper back. In this article, we’re going to be focusing on middle back pain, which occurs in the thoracic spine—the area below the neck and above the bottom of the rib cage.


What causes middle back pain and what are the symptoms?


Middle back pain can occur for a number of reasons, including poor posture, obesity, a muscle sprain or strain, a fall or injury, a herniated disk, exercise or exertion, osteoarthritis, a fracture, or aging. It’s important to visit your doctor to determine the cause of your pain, as sometimes medical treatment is needed.


Middle back pain can show up as muscle aches, dull pain, a burning sensation, sharp or stabbing pain, muscle tightness, or stiffness.


Tips for relieving middle back pain


If any of these symptoms sound familiar, take heart. While the treatment for middle back pain will depend on the cause of the pain, there are a number of universal home remedies you can apply that are likely to help ease these troublesome sensations, regardless of the cause.


  1. Hot and cold therapy


A quick, effective treatment for middle back pain is hot and cold therapy. Heat can reduce muscle pain and stiffness, while cold can reduce inflammation, swelling, and cause a numbing effect.  


When your middle back pain is acute (less than 4-week duration), use cold therapy first by applying an ice pack to the affected area for 10-20 minutes at a time (as often as needed). When applying frozen items to your skin, always be sure to use a thin towel as a buffer between your skin and the ice pack. 


Once the inflammation has subsided, it’s time to apply heat. For heat therapy, you can apply warm compresses or heating pads for as long as you’d like.


If your middle back pain is chronic (more than a four-week duration, apply continuous heat. You can do this by keeping a warm or heated blanket wrapped around your middle back or using a commercial adhesive wrap that sticks to your back and provides several hours of low-level heat.  


  1. Stretch


Doing targeted stretches can help relieve mid-back pain, loosen tight muscles, and improve mobility. Here are some easy, effective exercises that can be done pretty much anywhere. Click on each stretch name for a demonstration of how to perform the stretch:



Make stretching part of your routine. Every morning, start your day with five to ten minutes of stretching, and at night, end your day with another five to ten minutes.


  1. Improve your posture


Poor posture can cause repeated pressure on the spine that can lead to middle back pain. This is because when you slouch the muscles and ligaments in your back have to work harder to keep you balanced.


If you’re struggling with middle back pain, it’s important to maintain good posture by:


  • Avoiding slouching
  • Keeping your shoulders back when standing
  • Taking standing breaks if you sit for long periods of time
  • If you sit at a desk for work, adjusting your chair, computer monitor, and keyboard height can enable good posture


  1. Apply pain relief creams


Rather than turning to prescription painkillers, many people search for natural options. One such option is pain relief creams. Choose a high-quality cream that doesn’t contain harmful chemicals, such as Workvie’s Lidocaine 4% Roll-On Pain Relief Cream. This natural cream contains several pain-busting ingredients, including lidocaine 4%, menthol, arnica, and capsaicin.


It can be hard (and messy) to apply a pain relief cream to your middle back on your own. That’s why Workvie created a one-of-a-kind self applicator. With its 14-inch, ergonomic handle, this device allows you to easily apply Workvie’s Lidocaine 4% Roll-On Pain Relief Cream on hard-to-reach areas with no spillage.

 Workvie Mid Back Pain Applicator for Roll On Pain Reliever

  1. Reduce your stress


Many people are surprised to learn that stress and back pain are connected. When you’re stressed out, your muscle can get tense, creating pain and stiffness in your back. Try to become aware of how your body reacts to stress. If you feel your back tensing up while sitting in traffic or a work meeting, take some long, deep breaths to relax yourself and release the tension you’re holding.


The bottom line


Nobody should settle for a life with pain. Fortunately, there are many ways to find relief from mid-back pain. Start by seeing your doctor for an assessment and to create a customized plan that includes the tips shared in this article. Take the first step to an active, pain-free life today!  


This article is not intended to replace the advice of a medical professional. Please consult with your doctor.


About Workvie

I started Workvie to help my mom that was suffering from motion-limiting pain. After testing many formulas developed with a female chemist, we found the one that worked for her. I want to help more people like my mom to feel better without side effects and I hope you give Workvie a try. - Annabel, Founder of Workvie