Self Care – Aching mid-back with tired triceps

Avoid things that yank your elbow from front to back, like cranking the lawnmower, raking, or letting that dog jerk the leash. That mid-back will start aching into the triceps. Likewise, This trigger point gets aggravated by allowing the rowing machine to jerk forward during the exercise.

Awkward Twisting

One client activated by compressing the armpit against a chair back while twisting to talk to the person behind her. Another client created this pattern by awkwardly reaching out to scrub the shower’s tile. Of course, she doesn’t even use that bathroom. Just scrubs it every month, so it doesn’t mildew.

Pain Cream

Use a little IcyHot cream along the back, just behind the armpit. It’ll be more effective than putting it directly on the focus of pain. I know that you want to put it in both areas; I’ve worked with a lot of people on this. It’s ok to put it in both spots. Patches smell less but have trouble sticking here.

Some relief can be achieved by stretching. These trigger points are along the visible edge of the shoulder blade near the armpit.

There are many versions of this stretch. They usually involved kneeling, placing your elbow on a chair, and dropping your shoulder toward the floor. I like this version from Rohan better as it pulls the shoulder blade away from the hips. In addition, this position offers a more active stretch.

Ice for Better Results

If you’re doing this at home, using the ice and stretch method is much more effective. Stroke the ice along the outside edge of the armpit.

In the Shower

By the way, this also works well if you stretch your arm up overhead while under a hot shower. Make sure the shower hits vital areas; the skin along the back of the armpit, along the sides of your body, and below the shoulder blades.

The Basics

Poses like this that reach overhead open the lats along the lateral border. Take time to slowly slide the shoulder blade up along the ribs as you reach for the sky. You know you’ve stretched the trigger point when you get the achy mid-back sensation into the shoulder and arm.

Other Poses

This trigger point is in the upper part of lats stretches by reaching forward more than reaching up. Poses that pull the arm forward, maybe by gripping the foot, help to put an extra stretch on this trigger point. This twisting pose is particularly interesting as it allows the other lat to contract. Also, a back and forth movement does a great job of taking the upper lat through fuller contraction and stretch.

Burning in Mid-Back

This pattern is in the same area but tends to be created by jerking and twisting of the trunk or excessive coughing. For more information, look at this post on aching and burning in the mid-back.

Mid-Back Pain with Stiff Low Back

This pattern has a focus of pain in the same spot and also extends up the trunk in a similar pattern but is more constant and often extends toward the front. Look at this post on aching in the mid-back that extends up and around.

Support Integrative Works to
stay independent
and produce great content.

You can subscribe to our community on Patreon. You will get links to free content and access to exclusive content not seen on this site. In addition, we will be posting anatomy illustrations, treatment notes, and sections from our manuals not found on this site. Thank you so much for being so supportive.

If you don’t care to subscribe, you can donate.

Cranio Cradle Cup

This mug has classic, colorful illustrations of the craniosacral system and vault hold #3. It makes a great gift and conversation piece.