Mid back pain — also called thoracic back pain — occurs in the section of the spine between the shoulder blades and the lower ribs. While less common than lower back pain, it has its own distinct set of causes.
What Is the Thoracic Spine?
The thoracic spine is the middle section of the back, made up of 12 vertebrae that connect to the rib cage. It’s naturally more stable than the lower back, which is why disc-related issues are less common here.
Common Causes of Mid Back Pain
- Muscle strain: From poor posture, overuse, or sudden movements
- Poor posture: Slouching or hunching puts ongoing strain on this region
- Joint dysfunction: The small joints connecting the ribs to the spine can become irritated
- Osteoarthritis: Wear and tear on the spinal joints over time
- Referred pain: Conditions affecting internal organs near the chest can occasionally cause mid back discomfort
How to Relieve Mid Back Pain
- Improve posture: Especially while sitting at a desk for long periods
- Stretch the chest and shoulders: Tightness here often contributes to mid back strain
- Strengthen the upper back: Rows and similar exercises build supportive strength
- Practice deep breathing: Can help mobilize the rib joints connected to the thoracic spine
- Apply heat: Eases muscle tension in the area
When Mid Back Pain Needs Medical Attention
Seek care promptly if mid back pain is accompanied by chest pain, difficulty breathing, fever, or if it follows a significant injury — these symptoms could indicate something beyond muscular strain.
The Bottom Line
Mid back pain is often linked to posture and muscle strain rather than disc problems, and it typically responds well to posture correction, stretching, and targeted strengthening.
This article is for informational purposes only and is not a substitute for professional medical advice. Always consult a healthcare provider for diagnosis and treatment.
