Women’s Health: Chestedness and Mid-Back Pain

If your breast size is on the larger end of the spectrum and you contend with mid back pain frequently you may be wondering how to combat the musculoskeletal effects of your breast size. If you’re diligent about proper bra size and fit and know that you’ve covered your bases on that front but still have frequent issues with back discomfort you may benefit from some of these therapeutic correctives which you can do at home. As always, be sure to clear any new exercise regimen, regardless of the type, with your doctor to be safe prior to beginning.

Most people know that core strength is crucial for low back stabilization, but believe it or not strengthening your core is beneficial for mid back pain/ deconditioning. Elbow planks are a great core exercise that will also have the added benefit of helping you stabilize in the mid back because of the static positioning involved throughout the thoracic and lumbar spine during the exercise itself.

You’ll also benefit from exercises that have the effect of pulling your shoulder blades together and downward. This will most efficiently activate and strengthen your middle lower trapezius musculature. Try doing some sort of resistive rowing and lat pull downs to accomplish this. The rows can be done seated on a rower or with therabands. Both of these movements will recruit other musculature of the back as well because the lower trap is not a muscle you can isolate.

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Scapular Winging

Scapular winging is a condition wherein the shoulder blade moves excessively away from its normal position on the thoracic region of the back. This can cause pain and weakness as well as loss of function and can be a problem cosmetically.