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

If any of these is sudden or severe, call 911 or go to an emergency room. For the others, get examined before you start self-care.

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

The longer road

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

Book a visit Call 469-620-6245 All conditions

How we can help

Keep working on it at home

Once you have been examined and cleared to load it, these free home programs cover this part of the body.

Mid-back Bulletproofing Ribs & breath Bulletproofing The Body Audit: test your own range

More in Mid-Back & Ribs

Rib Joint Dysfunction Costochondritis Thoracic Outlet Syndrome Scheuermann's Kyphosis Intercostal Neuralgia Upper Crossed / Postural Syndrome Postural 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.