Back pain is one of the most common complaints among adults, affecting people from all walks of life. But not all back pain is the same. While lower back pain and upper back pain often get the spotlight, middle back pain in the thoracic spine is just as common and may not respond as well to treatments that target the other areas of the back.
Whether you’re a fitness enthusiast, an office worker, or someone just trying to get through daily life, thoracic spine pain can disrupt your routine and affect your quality of life. Let’s explore the possible causes behind mid-back pain, how to address thoracic spine discomfort, and what you can do to find effective relief.
What is middle back pain (thoracic spine pain)?
The thoracic spine refers to the middle section of your back, spanning from the base of your neck to the bottom of your ribcage. Medically speaking, this area consists of 12 vertebrae that connect to your ribs, providing essential support and stability to the upper body.
Conditions and injuries in this part of the back can affect posture, simple movements, and even your breathing.
Possible causes of mid-back pain
Middle back pain can stem from various factors, ranging from an active lifestyle to underlying health conditions that a primary care provider can help treat. Identifying the root cause is crucial for effective treatment.
1. Injuries and spinal conditions
- Trauma and accidents – Sudden impacts from car accidents, falls, or sports injuries can affect the thoracic spine. In addition, fractures, bulging discs, or damage from wear and tear in this area can cause prolonged pain and inflammation.
- Spinal misalignment – Misalignment or irregular curvature of the spine, such as scoliosis or kyphosis, often impacts the middle back, causing mild to severe discomfort. These issues can sometimes worsen without proper intervention.
- Osteoarthritis – One common age-related condition is osteoarthritis in the spine. This type of arthritis leads to the breakdown of cartilage around the thoracic vertebrae, which can result in middle back pain.
2. Muscle cramps and strains
- Poor posture – Modern life often involves hunching over a desk or staring at screens for hours. These and other types of slouched postures can overextend the thoracic spine’s muscles and ligaments, resulting in chronic tension and middle back pain.
- Heavy lifting or overuse injuries – Incorrect lifting techniques or overtraining during workouts can strain the muscles in the middle back. Repeating these activities without rest or proper form can lead to localized pain and stiffness.
- Muscle knots or trigger points – Tight muscle knots (trigger points) in the mid back region can cause radiating discomfort. These knots may develop from stress, dehydration, or repetitive motion, but can be effectively treated with physical therapy.
3. Underlying health concerns
- Herniated or bulging discs – Although less common compared to the cervical or lumbar regions, herniated discs do occur in the thoracic spine. These can irritate nearby nerves, leading to radiating pain and numbness.
- Referred pain from internal organs – Since the thoracic spine is close to vital organs like the heart, lungs, and liver, discomfort from these areas can mimic thoracic spine back pain. Issues such as heartburn, gallbladder problems, or ulcers could cause referred pain in the middle back.
- Osteoporosis – Osteoporosis weakens the spinal bones, increasing the risk of vertebral fractures. Pain from these fractures often manifests in the thoracic spine.
- Chronic illnesses – Conditions like fibromyalgia, lupus, or certain infections may amplify pain in the thoracic spine or mid-back area.
Treatments for thoracic spine back pain
Middle back pain can vary significantly in severity and how often you experience it. To know what treatment options might work for you, you have to have a clear diagnosis of the specific underlying cause. The good news is that there are effective strategies to find relief whether at home or under the care of a physical therapist.
At-home remedies for pain relief
- Stretching and yoga: Gentle movements, like spinal twists and cat-cow yoga poses, can ease tension in the thoracic spine.
- Heat and cold therapy: Heat packs help relax stiff muscles, while ice packs can reduce inflammation after an injury.
- Ergonomic adjustments: If poor posture contributes to your pain, invest in ergonomic chairs or standing desks and position screens at eye level. Take regular breaks from the desk or couch to keep your spine flexible and moving through its normal range of motion.
Physical therapy for back pain thoracic spine
Working with a physical therapist is a highly effective solution for persistent thoracic spine pain. One of our therapists will guide you through tailored exercises that strengthen the muscles supporting the thoracic spine while improving your overall posture and flexibility. They may also provide advice and physical support for things like:
- Strengthening core muscles – Core exercises play a vital role in stabilizing the spine. When the core muscles are active and strong, they reduce strain on the thoracic area.
- Posture correction – Your therapist may recommend posture correction techniques to retrain your resting mechanics to avoid adding tension to the spine. Reducing slouching encourages better spinal alignment and less tension over time.
Explore physical therapy treatments near you
Don’t ignore middle back pain or thoracic spine back pain. While home remedies and adjustments may help in the short term, seeking professional support makes all the difference for long-term improvement.
At Border Therapy Services, we love helping people see the clear steps they can take to reduce chronic pain and get back to the lifestyle they’re used to, no matter what kind of pain they’ve “gotten used to.” Learn more about your options for effective, holistic care by calling one of our nearby clinics or by requesting an appointment online today.
