How to get through the day more comfortably with new mid back pain
Nicola Tik
New mid back pain can make even straightforward daily tasks feel awkward and tiring. That is completely understandable, and things usually improve over the first week or two with a few practical adjustments. This article covers some simple ways to manage your day while things are settling.
The mid back is particularly sensitive to how you sit, especially if you spend a lot of time at a desk or in a car. One of the most common things that increases load on this area is leaning forward to see the screen more clearly. When you do this, the mid back muscles have to work harder to hold you up, and over the course of a day that effort can build into real discomfort.
A simple adjustment is to sit back into your chair so your back is supported, and then bring the screen closer or increase the text size until you can read it comfortably from that position. It sounds small, but reducing the need to lean forward can make a noticeable difference to how your mid back feels by the end of the day. Keep your feet flat on the floor and your screen at roughly eye level where possible.
Staying in one position for too long is one of the things most likely to make mid back pain feel worse as the day goes on. A helpful aim is to change position or stand up briefly every 30 to 45 minutes. This does not need to be a full stretch session. Standing up, walking to make a drink, or just shifting your weight for a minute or two is enough.
If you are at home, you have a little more flexibility to alternate between sitting and moving. Lying down for short rest periods is fine if it helps, but staying horizontal for long stretches tends to stiffen things up rather than ease them.
For the first few days, it is worth approaching bending and lifting with a little more care than usual. When picking something up from the floor, bending your knees and keeping the object close to your body reduces the load going through your mid back. This is not about being overly cautious. It is just a practical way to look after an area that is currently a little sensitised.
Tasks that involve reaching upwards, such as getting things from high shelves, can also feel uncomfortable when the mid back is sore. If something is not essential, leaving it for a few days is a reasonable choice. If you do need to reach up, try to avoid twisting at the same time.
Pain often feels more noticeable in the evening, especially after a day of sitting or activity. Warmth can help here. A warm shower before bed, or a heat pad applied to the mid back for 15 to 20 minutes, can help the surrounding muscles relax before you sleep.
Finding a comfortable sleeping position is worth a little trial and error. Lying on your side with a pillow between your knees, or on your back with a pillow under your knees, takes some of the load off the mid back and can make it easier to settle for the night.
Over-the-counter pain relief taken before bed, if appropriate for you, can also help you get a more restful night. A pharmacist can advise on the best option.