Mid Back Pain
Mid-back pain, also called thoracic spine pain, commonly feels like stiffness between the shoulder blades or a sharp twinge when twisting, reaching, or taking a deep breath. At KIRO, we focus on restoring rib and thoracic spine motion so you can move freely, train effectively, and handle daily tasks without constant restriction.
Why does mid-back pain occur?
Mid-back pain often develops from repetitive reaching, rotational sports, prolonged sitting, or lifting awkwardly. These movements can strain the thoracic joints and surrounding muscles. When thoracic rotation is limited, the neck and lower back are forced to compensate, leading to a chain reaction of pain. In many cases, rib dysfunction adds a sharp, breath-related component that makes the discomfort more noticeable.
What are the common symptoms of mid-back pain?
Common symptoms of mid-back pain include stiffness or pressure between the shoulder blades, sharp pain when twisting, sneezing, or taking a deep breath, reduced rotation, and discomfort that may radiate to the chest wall or make it hard to sit upright with good posture.
Who is most at risk with mid-back pain?
People most at risk for mid-back pain include office workers, teachers, and drivers who sit for long periods, as well as athletes in rotational or overhead sports like golf, tennis, swimming, climbing, and racquet sports. Dentists, stylists, warehouse workers, and musicians who reach or twist repeatedly are also more likely to develop thoracic pain.
How do KIRO doctors treat mid-back pain?
On your first visit, our chiropractors perform a comprehensive exam and a baseline Nervous System Scan to identify the root cause of your mid-back pain and related symptoms. After the exam, we share a detailed report of findings so you understand the severity of your condition and what a personalized chiropractic treatment plan will look like.
During the first few weeks, what we call the symptomatic phase, our doctors typically recommend 1–2 visits per week to reduce pain and restore motion in the thoracic spine and rib joints. Your plan blends targeted adjustments to the thoracic spine and costovertebral (rib) joints with progressive mobility and strengthening. Once you move into the corrective phase, weekly adjustments are often suggested so your spine can build long-term stability and better movement patterns. After about three months of consistent care, most patients enter the preventive phase to maintain mobility and prevent symptoms from returning.
To track your progress, we perform a monthly Nervous System Scan and adjust your care plan to focus on key target areas. Throughout your journey, our doctors also coach you on stretches and exercises that help relieve symptoms and support healing. In addition, we rotate doctors during your care so you benefit from multiple expert perspectives and the highest level of clinical insight.
How long does it take to heal mid-back pain?
Most patients notice improvement in mid-back pain within 4–6 weeks of consistent chiropractic care. The corrective phase, which builds posture endurance and coordination, usually adds another 6–8 weeks. In total, about 12 weeks of care often leads to lasting relief, with many patients choosing periodic maintenance visits to prevent the pain from returning.
What are the benefits of chiropractic care for mid-back pain?
Benefits of chiropractic care for mid-back pain:
Improves thoracic spine rotation and mobility
Makes breathing and deep movements easier
Enhances posture tolerance for sitting and standing
Reduces referred pain into the chest or neck
Supports a faster, safer return to sports and lifting
Provides a drug-free, non-surgical treatment option
Focuses on addressing the root cause, not just symptoms
FAQs
Why do I feel a sharp pain when I sneeze?
A sharp pain in the mid-back when sneezing often comes from irritated rib joints or strained thoracic muscles. The sudden chest expansion during a sneeze puts extra pressure on these areas, which can trigger a quick, stabbing pain.
What is the knot between my shoulder blades?
That “knot” between your shoulder blades is often a combination of stiff thoracic joints and overworked muscles. When the spine doesn’t move well, nearby muscles tighten and form trigger points, creating the tight, achy sensation you feel.
Can mid-back or thoracic pain cause chest discomfort?
Yes, mid-back (thoracic) pain can cause chest discomfort. Irritated rib joints and thoracic nerves can refer pain to the front of the chest wall, sometimes mimicking heart-related pain. A thorough exam helps rule out more serious causes.
Does sitting cause mid-back pain?
Yes, prolonged sitting can cause mid-back pain. Staying in one position for too long reduces circulation, stiffens thoracic joints, and overworks postural muscles, leading to tightness and discomfort. Taking frequent movement breaks helps prevent it.
Does a standing desk help with mid-back pain?
A standing desk can help reduce mid-back pain by encouraging better posture and movement variety. However, it’s not a complete solution, switching between sitting, standing, and taking regular walking breaks is most effective for long-term relief.
Do I need an x-ray for mid-back pain?
Most cases of mid-back pain do not require an X-ray. Imaging is usually only recommended if there’s been trauma, red flag symptoms, or if conservative care hasn’t improved your pain. Our doctors can determine if an X-ray is necessary during your visit.
Can working out help with mid-back pain?
Yes, the right kind of exercise can help with mid-back pain. Strength training, especially rowing and pulling movements, improves posture and support for the thoracic spine. Mobility drills and proper form are key to making workouts safe and effective.
Can chiropractic adjustment fix mid-back pain?
Yes, chiropractic adjustments can help fix mid-back pain by restoring motion in the thoracic spine and rib joints, reducing muscle tension, and improving posture. For lasting results, adjustments are most effective when combined with exercises and daily habit changes.
Can mid-back pain be related to heart or gallbladder?
Yes, mid-back pain can sometimes be related to issues with the heart or gallbladder, though this is less common. Gallbladder problems may cause pain that radiates to the right mid-back, while certain heart conditions can create referred chest or back discomfort. A chiropractor or medical doctor will screen for these red flags and refer you for further testing if needed.
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