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Mid back pain, a common ailment that affects a vast majority of the adult population at some point in their lives, can stem from a variety of causes including poor posture, muscle strain, or more serious conditions like herniated discs. 

As we delve into this comprehensive guide, we’ll cover everything from the common symptoms of middle back pain to the underlying causes and effective strategies for pain relief. 

By the end of this article, you’ll have the insights and resources to effectively address and manage mid-back pain.

Understanding and Treating Mid Back Pain: Comprehensive Guide 

Have you ever experienced that nagging pain in the middle of your back after a long day at work or following an intense workout session? You’re not alone. Mid back pain, often overlooked compared to its notorious counterparts – lower and upper back pain, can be equally debilitating. What is the Middle Back?

The middle back, or the thoracic spine, is an intricate structure between your rib cage and the base of your neck. This crucial region comprises 12 spinal disks, several vertebrae, and a network of muscles and ligaments. Understanding this area’s complexity is key to recognizing how various ailments can affect it. 

Causes of Mid Back Pain:

Specific Types of Mid Back Pain:

Symptoms Overview:

Mid back pain can manifest in various ways, including:

Treatment Options:

Each type of mid back pain requires a tailored approach:


Preventing mid back pain is as important as treating it. Regular exercise, proper lifting techniques, and maintaining a healthy weight can go a long way in keeping your mid back healthy.

Seeking Help:

Don’t hesitate to seek medical attention if you experience severe pain, numbness, or other symptoms that disrupt your daily life. Early intervention can prevent complications.

Effective Exercises and Remedies for Pain Relief

Exercise 1: Cat-Cow Stretch

woman demonstrating cow stretch for mid back pain

This involves alternating between arching your back upwards (like a cat) and sinking it downwards (like a cow). It’s a gentle flow that warms up the spine and eases tension in the upper and middle back. Regular practice can promote better spinal flexibility and encourage good posture.

Benefit: Relieves tension in the upper and middle back, promoting good posture.

Exercise 2: Thoracic Extension

woman doing thoracic extension exercise for mid back pain

The thoracic region of the spine, located in the middle part of the back between the cervical (neck) and lumbar (lower back) areas, is a crucial segment for upper body movement and stability. 

This exercise specifically targets this region, which often becomes stiff due to prolonged sitting or desk work. By focusing on extending the thoracic spine, this exercise aids in maintaining a healthy curvature of the back. This not only helps in improving posture but also can alleviate discomfort caused by stiffness in this area.

Benefit: Helps with thoracic spine stiffness, especially due to desk jobs.

Exercise 3: Child’s Pose

woman doing yoga in child's pose

A classic yoga pose, Child’s Pose involves sitting back on your heels with your forehead touching the ground and arms extended forward. This posture stretches the lower and middle back, providing relief and a sense of calm. It’s particularly beneficial for those who experience lower back pain due to stress or muscle tightness.

Benefit: Stretches the lower middle back and is calming, ideal for those who experience lower back pain.

Exercise 4: Seated Twist

a man doing seated twist

This involves twisting your torso while seated, which can help in stretching and relieving tension in the middle and side areas of the back. This twist can also aid in digestion and maintain spinal mobility.

Benefit: This aids in relieving middle-side back pain.

Exercise 5: Foam Rolling

demo of foam rolling exercise for mid back pain

Foam rolling involves using a foam cylinder to self-massage and release muscle tightness or trigger points in your back. It can break down knots and improve blood flow in the spinal area, enhancing overall back health and flexibility.

Benefit: Breaks down knots and improves blood flow within the spinal column.

Exercise 6: Stretching with Resistance Bands

stretching with resistance band to help with mid back pain

Using resistance bands for stretching can significantly improve flexibility and range of motion, especially in the lumbar (lower) region of the back. This type of stretching is gentle yet effective in strengthening back muscles.

Benefit: Increases flexibility and range of motion, particularly in the lumbar region.

Exercise 7: Pilates Core Work

a woman doing pilates core work

Pilates focuses on strengthening the core muscles, which are crucial for supporting the mid-back. Strengthening these muscles through Pilates can reduce the risk of back injuries, especially during sports or physical activities.

Benefit: Strengthens the muscles supporting the mid back, mitigating the risk of sports injury.

Remedy 1: Hot and Cold Therapy

Applying heat can relax and soothe stiff muscles, while cold therapy can reduce inflammation and numb sore areas. This therapy is particularly effective for muscle spasms and can provide immediate relief for back pain.

Benefit: Reduces inflammation and soothes muscle spasms in the back muscles.

Remedy 2: Massage Therapy

Massage therapy helps in relaxing tight muscles, improving circulation, and reducing stress. It’s particularly effective for easing tension in the mid-back region, which is a common source of discomfort.

Benefit: Eases muscle tension in the mid back, which is a common cause of middle back pain.

Remedy 3: Over-the-counter medication

Medications like Advil and Ibuprofen can offer temporary relief from acute mid-back pain. They work by reducing inflammation and alleviating pain, making them a viable option for short-term pain management.

Benefit: Temporary relief for acute mid back pain, with options like Advil and ibuprofen.


When should I worry about mid-back pain?

Consult a healthcare provider if your pain is severe, persistent, or accompanied by other worrying symptoms like numbness or if it demands medical attention.

What causes pain in the middle of your back?

Often due to muscle or ligament strain, but can also be a sign of a pinched nerve or arthritis.

How do you get rid of a middle backache?

Employ targeted exercises, apply hot or cold therapy, and engage in physical therapy when necessary.

What are the red flags for middle back pain?

Red flags include sudden weakness, loss of bowel or bladder control, or unexplained weight loss, indicating the need for immediate medical attention.

How do you relieve mid back pain fast?

For quick relief, over-the-counter pain relievers, hot or cold packs, and gentle stretches are recommended.

How do you diagnose mid back pain?

A spine specialist or physical therapist can diagnose mid back pain through a physical exam and possibly imaging tests like an x-ray.

What is the best way to relieve mid back pain?

A combination of rest, exercises, and therapy such as physical therapy often offers the best outcome.

What is the difference between a middle backache and lower back pain?

Middle back pain is centered around the thoracic spine, while lower back pain is focused on the lumbar spine.

For a tailored approach to treat middle back pain, remember to take our pain survey on the homepage. This will help you explore the specific causes of your discomfort and guide you toward the most effective treatment options.

Take Charge of Your Mid Back Pain

As we conclude, remember that managing mid back pain is about understanding the various facets of this condition—from the different types of mid back pain, their possible causes, common symptoms, and treatment options, including healthcare advice and lifestyle changes, is key to effective management and relief. 

Whether it’s chronic pain from a car accident, degeneration, inflammatory conditions like spondylitis, or compression fractures, consulting a healthcare provider and considering treatment options such as physical therapy or spine specialist advice is crucial.

With the exercises and tips provided, plus a personalized plan, you’re on the right track to regaining comfort and getting back into the swing of life. Your back supports you every day—let’s make sure you have the tools to support it in return.

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