Mid-Back Pain: Symptoms, Causes, Treatment & Exercises

Key Takeaways

• Mid-back pain can come from poor posture, repeated movements, and age-related spine changes.

• It's important to spot symptoms early, including ongoing discomfort, stiffness, and pain that might spread to the chest or arms. 

• Physical therapy and specific exercises help manage and prevent mid-back pain by strengthening muscles and improving flexibility. 

• Treatment options range from medication and physical therapy to special treatments like trigger point injections and nerve blocks.

• MSK Doctors connects patients with muscle and bone specialists who provide personalized care and use advanced technology for diagnosis.

How the Mid-Back Works

The mid-back, also called the thoracic spine, is the middle part of your spine between your neck and lower back. It has twelve bones (vertebrae) labeled T1 through T12. This area supports your daily movements and protects important organs like your heart and lungs.

The mid-back doesn't bend as much as your neck or lower back because each vertebra connects to your ribs. This makes it strong but also means it can develop problems that cause pain.

Recognizing the Signs and Symptoms 

How Mid-Back Pain Feels

Mid-back pain can feel different from person to person. You might feel a constant ache between your neck and lower back. Many people describe a deep, aching feeling that can be mild or severe.

Main Signs of Mid-Back Pain

You might also notice stiffness, especially after sitting for a long time or when you wake up in the morning. Sometimes the pain can spread to your chest, stomach, or arms. Your muscles might feel tight or knotted. In more serious cases, you might feel numbness, tingling, or pins and needles.

Causes of Mid-Back Pain

Causes of Mid-Back Pain

Several things can cause mid-back pain. Poor posture is a common cause, especially if you spend a lot of time sitting or hunching over phones and computers. Repeated movements and overuse from physical activities can also trigger pain.

How Age and Health Conditions Affect Mid-Back Pain

As we get older, our spine changes. The discs between vertebrae wear down, and joints can develop arthritis. Medical conditions like osteoporosis (weak bones), scoliosis (curved spine), and arthritis can also cause mid-back pain.

Trauma and Physical Impacts

Injuries from accidents, falls, and sports can lead to mid-back pain. Muscle strains, slipped discs, and direct impacts to the back need proper medical attention.

Treatment Approaches 

A holistic approach to mid-back pain relief includes physiotherapy and rehabilitation.

Physical Therapy

Physical therapy is one of the best ways to treat mid-back pain. Therapists create exercise programs just for you that strengthen supporting muscles, improve flexibility, and fix posture problems.

Medication and Pain Management

Medicine can give temporary relief; over-the-counter pain relievers help reduce inflammation and discomfort. Sometimes doctors recommend more specific treatments like trigger point injections (shots into tight muscle areas) or nerve blocks.

Exercises for Mid-Back Pain Relief

Mobility and Stretching Exercises

Cat-Cow Stretch

1. Begin on hands and knees in a neutral spine position

2. Inhale and drop your belly towards the ground, lifting your head and tailbone (Cow Pose)

3. Exhale and round your spine, tucking your chin to your chest (Cat Pose)

4. Repeat 10-15 times

5. Benefits: Improves spine flexibility, relieves tension, promotes better posture

Thread the Needle Stretch

1. Start in the same hands and knees position

2. Slide one arm underneath your body, rotating your upper body

3. Hold for 20-30 seconds on each side

4. Helps release tension in the mid-back and shoulders

Strengthening Exercises

Superman Exercise

1. Lie face down on a mat with arms extended forward

2. Simultaneously lift your arms, chest, and legs off the ground

3. Hold for 3-5 seconds, then slowly lower

4. Repeat 8-10 times

5. Focuses on strengthening lower back and mid-back muscles

6. Improves postural muscle endurance

Dumbbell Rows

1. Stand with feet hip-width apart, knees slightly bent

2. Bend forward at the hips, keeping your back straight

3. Hold a dumbbell in each hand

4. Pull weights towards your lower ribs, squeezing shoulder blades

5. Perform 3 sets of 10-12 repetitions

6. Builds upper back strength and improves muscle balance

Seated Row with Resistance Band

1. Sit on the floor with legs extended

2. Loop a resistance band around your feet

3. Hold the band's ends, keeping arms straight

4. Pull the band towards your lower ribs, squeezing shoulder blades

5. Slowly return to the starting position

6. Perform 3 sets of 12-15 repetitions

7. Enhances mid-back muscle strength and stability

When to See A Doctor

These exercises are usually safe, but if you have existing health conditions, recent injuries, or ongoing pain, talk to a physical therapist or doctor first. They can adjust exercises to fit your needs.

How MSK Doctors Can Help Manage Mid-Back Pain

MSK Doctors provide expert evaluation and personalized treatment plans for mid-back pain.

At MSK Doctors, we connect patients with doctors and surgeons who specialize in muscle and bone health. Our network includes orthopedic surgeons, sports medicine doctors, and general practitioners with special training in muscle and bone problems.

We carefully select specialists so patients can find trusted and experienced professionals who provide personalized care for mid-back pain and other conditions.

Patient Resources and Support

We do more than traditional medical care by offering helpful resources. We provide downloadable materials, exercise guides, and self-care tips that help you take an active role in your recovery.

Our easy-to-use platform helps patients find the right healthcare providers. Detailed profiles include qualifications, areas of expertise, contact information, and patient reviews to help you make good decisions about your care.

Advanced Diagnostic Technology

Cutting-edge technology at MSK Doctors ensures precise diagnosis and effective treatment for mid-back pain.

We use cutting-edge movement analysis technology to help prevent and treat injuries. Our advanced AI platform tracks movement patterns, evaluates performance, and provides valuable insights that can improve treatment plans.

By combining advanced technology with a team approach to healthcare, we aim to improve patient outcomes and provide an easy, accessible experience for people seeking muscle and bone care.

Schedule your personalized consultation with MSK Doctors today and take the first step towards lasting mid-back pain relief!

Frequently Asked Questions

What is mid-back pain?

Mid-back pain is discomfort in the thoracic spine, the area between your neck and lower back. This part of your spine has twelve vertebrae and helps with stability and protecting your organs.

What are the most common causes of mid-back pain?

Common causes include poor posture, muscle strains, repeated movements, age-related changes, injuries, slipped discs, and medical conditions like osteoporosis and arthritis.

How can I prevent mid-back pain?

Prevent mid-back pain by maintaining good posture, doing regular stretching and strengthening exercises, using ergonomic furniture, taking breaks during long periods of sitting, and using proper lifting techniques.

When should I see a healthcare professional about mid-back pain?

See a doctor if the pain lasts for several weeks, interferes with daily activities, comes with numbness or tingling, or happens after an injury like an accident or fall.

What exercises can help alleviate mid-back pain?

Helpful exercises include the Cat-Cow stretch, Thread the Needle stretch, Superman exercise, Dumbbell Rows, and Seated Rows with Resistance Band.

How can MSK Doctors help me manage my mid-back pain?

MSK Doctors connects patients with muscle and bone specialists who provide personalized care, comprehensive resources, and advanced movement analysis technology to diagnose, treat, and prevent mid-back pain.