The Mid Back Aches

Does your mid back cause you a lot of discomfort?

Perhaps you have developed some mid back discomfort from the strain of nursing, hunching over while sitting on the floor to play or from carrying your babies around all day 🤱. I know I have since I’ve become a mom!  A mommas body takes a beating from all we do to care for our precious little kiddos.

Or maybe it started when you went back to work and was sitting at a desk for 8 plus hours… hunched over for most of the day.  Whatever your situation, it’s a common occurrence in todays world.

There is a lot of stress and strain that can happen right around the neck and mid back area, which can be caused from a number of things. However, if it started or got worse after you had kids, then it is most likely from overuse (✔︎ mom duties), muscles strain (✔︎ carrying babies/toddlers around) or muscles weakness and tightness (✔︎ sacrificing workouts and not stretching/ rolling enough).

As a result, the back needs to be strengthened, stretched and the myofascial tissue needs to be released (via trigger point massage or foam rolling). Then the pectorals, shoulders and the muscles in the front of your neck needs to be stretched.  I know, it’s a lot.  But baby steps and small progressions 🐣!

 

Today, we will just focus on the myofascial tissue

Overuse, strain and inactivity can degrade the function of the muscles and their fascia (a network of connective tissue that surrounds and supports muscles), which results in localized areas with compromised function. These are commonly referred to as knots or trigger points.  Trigger points are usually hypertonic and tender to the touch, and can restrict movement of the surrounding muscles.

The health of this dysfunctional tissue can often be restored through deep-tissue massage, 💆‍♀️ also known as myofascial release.  But who has time for a daily/weekly massage… thus the benefit of a 36″ high density foam roller. (I’m a massage lover by the way… but for my daily upkeep, I absolutely rely on my foam roller.) Applying firm pressure, via the foam roller, to a trigger point for several seconds, helps release its tension and encourages recovery, similar to what a massage therapist would do. I guarantee, the foam roller will become your new best friend, especially if you can’t get to a massage therapist often enough.🙋‍♀️

(This post may contain affiliate links and we may earn compensation when you click on the links at no additional cost to you.)

 

Here are 6 basic rolls/stretches:

These will help alleviate some of the pain and release the myofascial tissue surrounding the muscles.

While you use your foam roller, roll through each movement along the full length of the muscle belly.  The rolling is best done very slowly and deliberately.  As you roll, note any areas that feel unusually dense or tender.  Pause and gently rock back and forth at those points for several seconds to allow the roller to break up the knots/ trigger points.  It may be uncomfortable… especially at first, but keep at it, to your own tolerance. Gradually the muscle will begin to loosen and the pain will begin to dissipate.

 

 

Rolls/ Stretches from the video above:

1. Roll right over the muscles surrounding your thoracic spine.
2. Roll on either side of your vertebrae, hitting the latissimus dorsi and lower trapezius muscles.
3. Arch over roller to open chest up. Lay there for 30-60 seconds.
4. Lay on the roller longways and perform slow swimmers, about 10-20. Make sure your low back is pressed down touching the foam roller. (This one is a great chest and shoulder opener which will help prevent the pectoral muscles from pulling the shoulders forward; the main cause of strain on your mid and upper back).
5. Lay longways on your roller and roll side to side, hitting the muscles on either side of your vertebrae again.
6. Reach through stretch. Drop your shoulder straight down to the ground as your pulling your arms to the side. Hold for at least 20 seconds.

 

Want more?

After you have master these rolls and find that you want more information to help strengthen and stretch the other areas, please refer to my FREE 30 day posture challenge.  It’ll be a great next step challenge for you to start to re-strengthen and lengthen your posture muscles, which in turn will help alleviate those mid back aches.

And if you feel like you need some deeper stretching for your mid back, your thoracic spine is probably pretty locked up.  So jump on over to my Thoracic Spine Mobility: 7 Movements To Decrease Pain, post to learn more about how to increase your mobility and decrease pain in your back!

Love the foam roller and want to learn what else you can do use it for?  Check out my Ultimate Foam Roller Guide. 

 

Please let me know how it worked out for you in the comments below!  Enjoy!