Mid-back pain is the silent middle child of spinal complaints — less common than lower back, less dramatic than neck, but quietly miserable when it sets in. Here's what's usually going on and what fixes it.
Why mid-back pain is overlooked
The thoracic spine is naturally stiffer than the neck and lower back, and it doesn't tend to cause radiating leg or arm pain. So it gets ignored. But when it stops moving well, everything above and below has to compensate — your neck loads more, your lower back loads more, and the dysfunction creeps outward.
Common causes
- Postural overload — long hours hunched over a desk or steering wheel
- Muscle strain — sudden twisting, awkward lift, or sleeping wrong
- Rib joint dysfunction — the joints where ribs meet the spine can become irritated, especially after a cough or sudden movement
- Referred pain — from the shoulder, the diaphragm, or sometimes internal organs (which is why a proper assessment matters)
What works
Restoring thoracic mobility (extension and rotation), retraining the deep stabilisers, and addressing whatever postural or training load is driving the issue. Hands-on physio plus targeted exercise gets most patients moving comfortably within 4–8 weeks.
If the mid-back is stiff, everything else is working harder. Free it up and the chain calms down.
Book in for a proper assessment — first session includes treatment, not just diagnosis.