Middle back pain

Mid-back pain is discomfort in and around the thoracic spine, rib joints and muscles around the shoulder blade. The pain may feel localized to one vertebra or between the shoulder blades and may radiate to the neck, shoulders or chest. Sometimes nerves play a role, causing a burning or tingling sensation. A herniated disc in the middle back is less common than in neck or lower back, but we do watch for herniated disc middle back symptoms when appropriate.

Symptoms of middle back pain

• Pain in the middle back during sitting, bending or twisting
• Back pain mid-back right or pain mid-back left when breathing or moving
• Stiff middle back in the morning or pain middle back after sleeping
• Stabbing pain in middle back or feeling of a vertebra that is stuck
• Middle back muscle pain after lifting or prolonged screen work
• Back pain middle back nausea with excessive muscle tension and shallow breathing

Recognize these signs. Have your symptoms assessed. Starting early speeds recovery.

Causes of middle back pain

Prolonged sitting without breaks, awkward working height and little variation in posture put additional strain on vertebrae and rib joints. Heavier exercise without build-up and fatigue in the trunk muscles can trigger stitches in mid-back. Irritation of rib joints or tendons around the scapula often produces localized pressure pain. Stress and high breathing increase muscle tension. Rarer causes outside physical therapy include a mid-back hernia, problems of lungs or organs that can mimic back pain mid-back lungs or back pain mid-back kidneys. For persistent uncertainty about middle back pain, consult your primary care physician or reliable information such as pain middle back home doctor.

What you can do yourself

• Change positions every half hour and take short exercise breaks
• Exhale gently and lower ribs to release tension
• Use heat for stiffness and then move lightly
• Choose several short walking moments throughout the day
• Temporarily reduce your training load and choose technique over volume
• Is the pain getting worse or recurring. Schedule an intake

Exercises for the middle back

Exercise gently and pain-free. You can perform these middle back exercises daily. They are the basis for middle back exercises, back pain middle back exercises and middle back training.

• Rotation of thoracic vertebrae Sit upright with hands in front of the chest. Slowly rotate left and right within a comfortable limit. Ten repetitions per side.
• Thoracic extension over towel Roll up a towel and place it under the mid-back. Gently stretch over the towel and exhale. Ten repetitions.
• Wall angel Back against the wall. Arms in a V against the wall. Slide gently up and down without forcing. Ten repetitions.
• Rowing motion with an elastic band Attach an elastic band at chest level. Pull toward your torso with relaxed shoulders and feel tension between the shoulder blades. Three times ten repetitions.

These are safe middle back exercises and also fit as muscle strengthening exercises middle back or middle back exercises fitness. Keep the pace steady and breathe through.

Research and treatment at The Physio Man

We start with an intake and a clear analysis of your load. We look at posture, breathing and movement patterns. We test mobility of vertebrae and ribs and strength of the muscles of mid-back and trunk. You get a customized plan with clear steps.

A treatment program usually consists of

• Targeted exercise therapy for mobility, strength and coordination
• Coaching on work posture, breaks and breathing regulation
• Mobilizations of rib and vertebra as needed. Sometimes you will hear a click. People often call that middle back cracking and can be safe within a treatment plan
• Progressive build-up to daily tasks and sport specific load
• Home program with measurable milestones and simple mid-back exercises

When immediate help is needed

• Mid-back pain with tightness, chest pain or radiation to arm or jaw
• Unexplained fever or feeling sick with back pain middle back
• Loss of strength, changes in sensation or belt-like pain appropriate for herniated disc middle back symptoms
• Nocturnal mid-back pain or unexplained weight loss

When these signs appear, contact your doctor or the family doctor’s office.

Frequently asked questions about middle back pain

Is back pain middle back right different from left

The cause is often similar. Consider posture, rib joints and muscle tension. We examine the pattern and treat specifically.

What is back pain middle back cause when sitting a lot

Prolonged sitting causes stiff rib joints and torso muscle fatigue. Variety, breaks and targeted exercises reduce strain.

Do exercises help with middle back pain

Yes. Back pain mid-back exercises such as rotations, extension over a towel and rowing movements improve mobility and control. Build slowly and pay attention to breathing.

When does a mid-back herniated disc fit my symptoms

A mid-back herniated disc is rare. Alarm signals are belt-like radiation around the trunk, change in sensation and loss of strength. When in doubt, we assess and, if necessary, consult your primary care physician.

May I loosen my middle back myself

Small movements that snap by themselves are usually harmless. Repeated hard crunches do not provide additional recovery. Focus on mid-back exercises and control of posture.

Your next step

Don’t stick around with pain or stiffness. With a clear diagnosis and a smart plan, you’ll move forward. You’ll gain peace of mind in your mid-back and confidence in moving.

Make an appointment at The Physio Man now and work with us to achieve a strong and free mid-back.