Middle back pain: common causes and how to treat it

What is middle back pain?

Pain in the middle of the back, between the shoulder blades and the lower ribs, is one of the most common complaints we see in the clinic. Unlike low back pain, it's often linked to posture, muscle tension, and the mobility of the thoracic spine, which is naturally the stiffest part of the back.

Most common causes

The usual culprits are long hours sitting in front of a screen, lifting or carrying weight incorrectly, stress that builds up in the back muscles, and, less often, joint issues in the thoracic vertebrae or ribs. It can also show up after a sudden strain or an awkward movement.

When to pay attention

Most cases improve with relative rest, local heat, and better posture habits. That said, if the pain is very intense, appears suddenly for no clear reason, or comes with fever, unexplained weight loss, or difficulty breathing, it's important to see a doctor to rule out other causes.

How chiropractic care can help

At ColumnaQuiro we assess the mobility of the whole thoracic spine and overall posture before suggesting a care plan. Working on stiffness in this area, combined with mobility exercises and practical ergonomic tips for daily life, usually leads to gradual improvement.

Frequently asked questions

Is middle back pain always caused by poor posture? Not always, but it's one of the most common causes, especially for people who sit for long hours or spend a lot of time at a screen.

Is it normal to feel a sharp pain when taking a deep breath? This can happen when there's tension in the intercostal muscles or the rib joints. If it persists, it's worth getting checked.

How long does it take to improve? Many mild cases improve within a few weeks with proper care, though this varies by person and underlying cause.

When should I see a professional? If the pain doesn't improve, gets worse, or appears together with symptoms like fever or trouble breathing, you should be evaluated as soon as possible.