Mid Back Pain (Thoracic): Complete Guide to Posture & Spine Mobility
Mid back pain is often the "silent" stress of the spine. Unlike the lower back, the thoracic spine is designed for stability, but poor posture (desk work, phones) locks it up.
This guide explains how we unlock the ribcage, correct kyphosis (hunching), and restore rotation using evidence-based physiotherapy techniques.
The 3 Pillars of Thoracic Recovery
We don't just say "sit up straight." We train the deep stabilizers (rhomboids and traps) to naturally hold your spine in neutral without fatigue.
Stiffness is the enemy. We use manual therapy to unlock rigid vertebrae and rib joints, allowing you to breathe deeper and rotate freely.
Recovery happens at your desk. We optimize your workstation, sleep posture, and daily habits to prevent the pain from returning.
Straighten Up Without Pain.
Chronic mid-back stiffness affects your breathing and neck health. Early intervention prevents permanent hunching (Kyphosis).
Book Your AssessmentThe 5 Stages of Function Restoration
Postural Analysis
We analyze spinal curvature and rib movement to identify if the pain is muscular, joint-related, or structural.
Pain Relief
Using electrotherapy and gentle soft tissue release to relax tight muscles between the shoulder blades.
Joint Mobilization
Specific manual techniques to "unlock" stiff thoracic vertebrae and restore natural extension.
Muscle Activation
Strengthening the upper back muscles to counteract the forward pull of gravity and desk work.
Habit Correction
Training you on proper lifting, sitting, and phone usage to maintain a healthy spine for life.
Common Causes of Mid Back Pain
1. Thoracic Spondylosis (Spine Wear & Tear)
Degenerative changes in the thoracic spine due to aging, including disc thinning, bone spurs, and joint stiffness.
SymptomsMid-back pain, stiffness, limited movement, and sometimes nerve compression leading to radiating pain.
2. Thoracic Disc Herniation
A condition where the intervertebral disc bulges out and compresses the spinal cord or nerve roots.
SymptomsSharp mid-back pain, numbness, or tingling sensation in the chest or abdomen.
3. Thoracic Kyphosis (Hunchback)
Abnormal forward rounding of the thoracic spine, often caused by poor posture or osteoporosis.
SymptomsHunched posture, upper back pain, stiffness, and in severe cases, breathing difficulties.
4. Costovertebral Joint Dysfunction
Dysfunction in the joints where ribs meet the thoracic spine, causing localized pain.
SymptomsSharp pain near the spine, discomfort during deep breathing or rotation, and tenderness at the joint.
5. Intercostal Neuralgia
Compression or irritation of the intercostal nerves that run between the ribs.
SymptomsSharp, burning pain along the ribs, tenderness, and pain that worsens with movement or deep breathing.
6. Thoracic Myofascial Pain Syndrome
Chronic pain syndrome affecting the thoracic muscles, characterized by trigger points and referred pain.
SymptomsDeep, aching mid-back pain, muscle stiffness, and tender knots in the muscles.
7. T4 Syndrome
A condition involving the T4 vertebra, causing referred pain and autonomic symptoms in the arms.
SymptomsMid-upper back pain, numbness, or tingling in the arms and hands (glove-like distribution).
8. Thoracic Spinal Stenosis
Narrowing of the spinal canal in the thoracic region, compressing the spinal cord.
SymptomsMid-back pain, numbness, or weakness in the legs, and issues with balance.
9. Postural Dysfunction
Pain due to prolonged poor posture, leading to muscle imbalances and strain in the mid-back.
SymptomsAching mid-back pain, stiffness, and pain that worsens with prolonged sitting or standing.
10. Scoliosis
Abnormal lateral (sideways) curvature of the spine, often in the thoracic region.
SymptomsUneven shoulders or hips, rib hump on bending forward, and mid-back pain if severe.
11. Fibromyalgia
A chronic pain disorder characterized by widespread musculoskeletal pain, including the thoracic region.
SymptomsMid-back pain, fatigue, sleep disturbances, tender points, and sensitivity to pressure.
12. Meralgia Paresthetica (Rib/Abdomen Pain)
A condition caused by nerve compression leading to pain and numbness in the side.
SymptomsBurning pain, tingling, or numbness in the side of the chest or abdomen, worsening with prolonged standing.
Unlock Your Spine.
You don't have to live with a stiff, aching back. Our targeted mobility protocols restore your natural posture and relieve pain.
Book Your Assessment