Pain in the mid back or thoracic spine can have many causes but most often occurs due to muscular irritation or tension. Overhead movements require adequate thoracic extension, thus repeated overhead movements produce the risk of overuse injuries to the mid back.
Thoracic kyphosis also has the potential to cause discomfort in the neck and thoracic spine. Although recent research has shown that “poor posture” may not always be problematic, some people find relief in movements that decrease kyphosis.
Where should I scrape?
Scraping along the mid-back will bring in blood flow, remove adhesions, and encourage the healing of any irritated musculature. As this is a hard-to-reach area, you may benefit from having a partner scrape between and around your shoulder blades.
Muscle groups surrounding the mid-back contribute to discomfort and dysfunction. Excess tightness in muscles such as the teres major and pectorals causes chronic internal rotation at the shoulder which further contributes to kyphosis.
Scraping the lats.
Scraping the pectorals.
Scraping the rhomboids/traps.
Stretching for Mid Back Pain
To alleviate any discomfort caused by excessive tension, scraping should be complemented with stretches targeting the muscle groups surrounding the mid back.
Enhanced mobility can be achieved by stretching the rhomboid, traps, lats and pecs at least once a day.
Pec Minor Stretch.
Upper Trapezius Stretch.
Levator Scapulae Stretch.
Strengthening for Mid Back Pain
As mentioned above, some may find that reducing kyphotic posture relieves feelings of discomfort in the mid-back. If kyphosis is problematic for the individual, activation and strengthening of the lower fibres of the traps may help improve this issue.
A Row/Scapular Retractions.
Shoulder External Rotation.
Mid-back pain can be caused by a variety of factors, including muscular irritation or tension, and overuse injuries from repeated overhead movements. Scraping the mid-back muscles, such as the lats, pectorals, and rhomboids/traps, can increase blood flow, remove adhesions, and encourage healing.
Complementing scraping with stretches targeting the surrounding muscle groups, including the rhomboid, traps, lats, and pecs, can help alleviate discomfort caused by excessive tension. Additionally, strengthening exercises such as row/scapular retractions, face pulls, and shoulder external rotation can improve kyphotic posture and reduce mid-back pain.