For busy executive mums, dealing with lower back pain is already a challenge, but it can become even more frustrating when pain begins to travel upward to the mid-back. Pain doesn’t always stay localized; it can shift, spread or radiate to the bottom and legs if the nerves in the lumbar spine get irritated or compressed. A common example of this is sciatica. However pain from the lumbar spine can also cause pain in the thoracic spine or mid back area. In this blog, lets discuss how pain in the lower back can ‘shift’ up to the mid back.
One of the main reasons for this pain migration is overcompensation. When we experience pain in one area, we unknowingly change our movement patterns to avoid discomfort. This is common with lower back pain, where prolonged poor posture or muscle strain can cause the thoracic spine to take on extra stress, resulting in mid-back pain. A simple example would be someone favoring their lower back due to discomfort, but that change in posture puts additional stress on the upper back, leading to further pain. Additionally, the act of over-relying on one part of the body due to pain can lead to imbalances in posture. For example, if you feel pain on the lumbar spine, you might overuse the muscles around the thoracic spine, which can cause your mid-back to become sore.
Another common cause is the interconnected nature of the spine. The muscles and fascia that link the lumbar and thoracic areas mean that strain in one part can easily affect the other. The spine works as a single unit, so if one part is out of alignment or in pain, other areas must compensate, often resulting in new discomfort.
Watch this video on Two Quick & Easy Tips to Manage Your Mid Back pain:
Understanding how lower back pain can cause mid-back pain is essential for managing and preventing it. Addressing posture, avoiding overcompensation, and focusing on whole-spine alignment are key to minimizing pain spread and improving your daily function.
HERE is a free guide on How to avoid Mid-back Pain while sitting
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