What Do We Do About Mid-Back Pain?

Mid back pain can be tricky because it is often caused by a combination of different factors.

When I refer to the mid back, I am talking about the thoracic spine. This is the part of the spine that connects to the ribs, which is a good place to start when trying to understand why pain develops in this area.

The ribs attach to the thoracic spine in the back, and there are many ligaments and muscles that help keep everything in the correct position. These muscles also play a major role in spinal movement and in allowing the ribs to expand properly during breathing.

That rib movement is important.

If the ribs are restricted or if someone does not have good control of their diaphragm, the mid back loses some of its ability to move freely. Over time, this can lead to stiffness and discomfort.

Another important piece to consider is that the mid back sits between the neck and the lower back.

Let’s start with the neck.

If the neck is limited in motion in any direction, the mid back will often try to make up for that limitation. This can place extra stress on the joints and ligaments of the thoracic spine, especially if those tissues are not prepared to handle it.

Now let’s look at the low back.

The same concept applies. If the low back is stiff or weak, the mid back may again try to compensate. Over time, this added demand can push the thoracic spine beyond what it can tolerate, leading to irritation and pain.

So what do we do about it?

We need to make sure the entire system is working well together.

That means improving mobility and strength in the neck, the thoracic spine, and the low back, while also making sure the rib cage is moving well, and breathing mechanics are efficient.

When all of these areas are functioning properly, the mid back is much less likely to become overloaded.

I will link a video here that walks through some of my favorite exercises to improve mobility and control in these areas. These can be a great starting point if you are dealing with mid-back stiffness or discomfort.

If you are dealing with ongoing mid-back pain and are not sure where to start, feel free to reach out. We would be happy to help you figure out what is driving the issue and get you moving in the right direction.

-Dr. Caleb