Mid-Back & Ribs
Thoracic Sprain/Strain
Also called: Mid-back muscle pull
Overload of the mid-back's muscles and ligaments from lifting, twisting, a long day of poor positioning, or repetitive overhead work. The thoracic spine is built for stability, so most injuries here are soft tissue and joint irritation that respond quickly to movement-based care.
Common signs
- Aching or burning between the shoulder blades
- Pain with twisting, deep breathing, or reaching
- Muscle tightness along one side of the mid-back
- Stiffness after sitting
Seek help now if
- Mid-back pain with fever, unexplained weight loss, or night pain — the thoracic spine is a location where serious causes must be excluded
- Pain after significant trauma
- Chest pressure, shortness of breath, or pain radiating to jaw/arm — rule out cardiac causes first
Any of these: call 911 or get to an emergency room first. Everything else can wait.
What to do first
- Keep moving; gentle rotation and extension prevent guarding from setting in
- Heat for muscle spasm
- If pain is severe with breathing, get examined to check rib involvement
If it's become chronic
- Recurrent mid-back strain usually reflects a stiff thoracic spine plus long hours of flexed posture — mobility and strength work fix the pattern
- Address the desk setup and build pulling-muscle strength (rows, face pulls)
Natural healing options we use
- Chiropractic adjusting of restricted thoracic segments
- Manual therapy and instrument-assisted soft tissue work
- Attended e-stim
- Thoracic extension mobility program
- Strength work for postural muscles
About imaging
Not needed for typical mechanical presentations. X-rays after trauma or when red flags appear.
Daily self-care
- Thoracic extensions over a chair back or foam roller daily
- Break up sitting every 30–45 minutes
- Strengthen the upper back 2–3× weekly
How we can help
More in Mid-Back & Ribs
Rib Joint DysfunctionCostochondritisThoracic Outlet SyndromeScheuermann's KyphosisIntercostal NeuralgiaUpper Crossed / Postural SyndromePostural Hyperkyphosis
Please read: this page is education, not a diagnosis. A proper examination is how a condition gets confirmed and a plan gets built. See our medical disclaimer.