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When people think about back pain, they often focus on the neck or lower back. However, discomfort in the mid back can also affect daily activities, posture and overall movement.

The mid back, also known as the thoracic spine, plays an important role in supporting the upper body, protecting vital structures and helping coordinate movement between the neck, shoulders and lower back.

While mid back pain is generally less common than neck or lower back pain, it can still impact work, exercise, sleep and quality of life. Understanding the possible causes, symptoms and management options may help people take appropriate steps towards improving comfort and mobility.

What Is Mid Back Pain?

Mid back pain refers to discomfort felt in the thoracic region of the spine, typically between the base of the neck and the lower ribs.

Symptoms may be experienced:

• Between the shoulder blades
• Along one side of the spine
• Across the upper back
• Around the rib cage
• During movement or prolonged positions

The nature of the pain can vary from person to person.

Some people describe:

• Stiffness
• Muscle tightness
• Dull aching
• Sharp discomfort during movement
• Fatigue after sitting or standing

The underlying cause often influences how symptoms present.

Understanding the Thoracic Spine:

The thoracic spine consists of twelve vertebrae located in the middle portion of the back.

Unlike the neck and lower back, the thoracic spine is connected to the rib cage, which provides additional stability.

This stability is important for protecting internal organs and supporting posture, but it also means the thoracic spine generally moves less than other spinal regions.

When mobility becomes restricted or surrounding muscles become overloaded, discomfort may develop.

Common Causes of Mid Back Pain:

There are several factors that may contribute to mid back pain.

Prolonged Sitting:

Many people spend hours sitting at desks, driving or using digital devices.

Remaining in the same position for extended periods may contribute to:

• Muscle fatigue
• Joint stiffness
• Reduced mobility
• Postural tension

This is one of the most common contributors to mid back discomfort in modern workplaces.

Poor Postural Habits:

Slouched sitting and prolonged forward shoulder positioning may increase stress on muscles and joints in the thoracic spine.

Over time, these positions can contribute to stiffness and tension.

Reduced Thoracic Mobility:

The thoracic spine needs adequate mobility to support healthy shoulder, neck and spinal movement.

When movement becomes restricted, surrounding regions may compensate.

This can increase physical demands on nearby muscles and joints.

Repetitive Activities:

Certain occupations and sports involve repetitive reaching, lifting or twisting movements.

Repeated loading may contribute to muscular tension and movement restrictions.

Stress and Muscle Tension:

Many people hold tension through the shoulders, upper back and neck during periods of stress.

This may contribute to discomfort and muscle tightness in the mid back region.

Sports and Exercise Demands:

Activities involving:

• Throwing
• Swimming
• Rowing
• Weight training
• Racquet sports

may place increased demands on the thoracic spine and surrounding muscles.

Common Symptoms of Mid Back Pain:

Mid back pain can present in different ways depending on the contributing factors.

Common symptoms may include:

Stiffness Between the Shoulder Blades:

Many people report feeling restricted when twisting or extending through the upper body.

Muscle Tightness:

Tension in the upper back muscles may create aching or fatigue throughout the day.

Pain During Prolonged Sitting:

Symptoms may become more noticeable after working at a desk or driving for long periods.

Reduced Mobility:

Difficulty rotating or extending the upper body may indicate reduced thoracic mobility.

Discomfort During Deep Breathing:

In some cases, stiffness around the rib joints and thoracic spine may contribute to discomfort during certain movements or deep breaths.

Management Options for Mid Back Pain:

Management depends on the individual’s symptoms, goals and examination findings.

Stay Active:

Appropriate movement is often important for maintaining mobility and supporting recovery.

Improve Thoracic Mobility:

Mobility exercises may help support movement through the mid back and surrounding structures.

Address Workplace Ergonomics:

Optimising workstation setup and reducing prolonged static positions may help reduce strain.

Build Strength:

Strengthening the muscles that support posture and movement may help improve resilience.

Manage Stress:

Stress-management strategies may help reduce muscle tension in some individuals.

Prioritise Recovery:

Sleep, activity management and recovery habits can influence musculoskeletal health.

How Chiropractic Care May Help:

Chiropractic care may form part of a broader management approach for people experiencing mid back pain.

Following an appropriate assessment, care may include:

• Joint mobilisation or adjustments
• Soft tissue techniques
• Mobility exercises
• Postural advice
• Ergonomic recommendations
• Strengthening strategies
• Movement education

The goal is often to support mobility, movement quality and physical function while addressing contributing factors identified during assessment.

Management recommendations are tailored to the individual and their presentation.

FAQ Section

What causes mid back pain?

Mid back pain may be influenced by prolonged sitting, poor posture, reduced thoracic mobility, muscle tension, repetitive activities and lifestyle factors.

Is mid back pain related to posture?

Postural habits may contribute to muscle tension and stiffness in the thoracic spine, particularly when combined with prolonged sitting and reduced movement.

Can stress cause mid back pain?

Stress may contribute to increased muscle tension around the shoulders, neck and upper back, which can influence mid back discomfort.

How is mid back pain assessed?

Assessment may include reviewing symptom history, posture, mobility, movement patterns and functional activities to identify contributing factors.

Can chiropractic care help with mid back pain?

After an appropriate assessment, chiropractic care may help support mobility, movement quality and musculoskeletal function depending on the individual’s presentation and goals.

Experiencing mid back pain, stiffness or discomfort between the shoulder blades? Book an appointment online with Wellbeing Chiropractic clinics across Melbourne, Sydney and Brisbane for a personalised assessment and care plan tailored to your movement, posture and lifestyle needs.