Managing Mid Back Pain for Crafters: Part 1
Understanding Mid Back Pain
We all love to craft and make, but sometimes it comes at the expense of our own bodies. How often do you find yourself hunched over your project? People often ask me “How do I stop hunching over my work?” In this series, we will explore mid back pain and practical strategies for managing pain. But first, let’s learn and understand what causes mid back pain.
In this article, we will cover:
Mid Back Anatomy
Reasons for Mid Back Pain
Typical Signs and Symptoms
Let’s get started!
Mid Back Anatomy
What exactly is the “mid back”? The mid back is defined as the thoracic spine, which is comprised of 12 thoracic vertebrae that connect to the rib cage. The thoracic spine is able to flex and extend, but also rotate and side bend. As mentioned before, the vertebrae connect to the ribs, and movement at the joint where the ribs attach to the vertebrae is crucial for allowing the lungs to fully expand. In addition to the vertebrae, there are also muscles that line the thoracic spine, connecting each vertebra to each other, and also connecting the scapula (shoulder blade) to the thoracic spine. Between each vertebra is an intervertebral disc, which provides cushioning and shock absorption. Various ligaments also line the thoracic spine to provide stability, and spinal nerves exit between each pair of vertebrae.
Pain Factors
Pain at the mid back can occur due to a number of factors. Common factors include prolonged sitting, forward rounded shoulders, and increased kyphosis at the thoracic spine. The thoracic spine naturally has a kyphotic curve, meaning that the spine is supposed to have a slight C curve rounding forward. With poor posture, that C curve becomes exaggerated, leading to a hump in the mid back that also forces the neck and chin forward. An exaggerated curve leads to stiffness in the thoracic spine, limiting mobility in the mid back and compromising overall posture. The postural muscles that are responsible for maintaining proper thoracic posture (the thoracic paraspinals, rhomboids, middle trapezius, serratus anterior) also end up overstretched in this hunched over position, and lose their ability to contract well and sustain contraction for a long period of time (which is essential for good posture!).
Prolonged sitting leads to stiffness all over the body, and the mid back is no different. Our bodies and joints were built for movement, and staying in any one position for a long time can cause the joints to feel stiff when you do begin to move. Stiffness in the thoracic spine can inhibit the body’s ability to draw in deep breath and expand the lungs and ribcage. The entire spine is connected, so a decrease in mobility in one part of the spine causes the sections above and below the stiff area to increase in mobility, which can lead to pain if those vertebrae are moving too much.
Crafting can contribute to mid back discomfort due to the very nature of crafting. We are often sedentary and sitting for hours while we craft, and we also craft with our arms in front of us. Having your arms out in front of you predisposes you to ending up hunched over, like we often are over our knitted or crocheted projects, or while we are sewing, weaving, or spinning. If you have difficulty seeing your work, you may also end up hunched over, so make sure you have adequate lighting.
Typical Signs and Symptoms
Typical symptoms that crafters should be aware of are stiffness and pain in the mid back, decreased ability to sit up straight, and tightness in the shoulders and chest. Red flag symptoms (which are symptoms that indicate that medical intervention should be sought soon) include numbness and tingling in the arms or torso, sudden weakness in the arms, and sharp unrelenting pain in the mid back. It is best to seek help sooner, so if you are experiencing mid back discomfort that extends beyond your crafting time, I recommend seeing a local physical therapist for evaluation. They will be able to evaluate and identify areas in your body that may be tight, stiff, or weak, that are contributors to your pain.
The good news is, mid back pain and stiffness can be addressed and resolved! It just takes some time and effort. Stay tuned for Part 2 where we will discuss prevention strategies and self care techniques.
