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HomeHealthMiddle Back Pain: What is, Symptoms, Causes, & All About

Middle Back Pain: What is, Symptoms, Causes, & All About

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What Is The Middle Back Pain

Pain or discomfort felt in the thoracic region of the spine, which is situated between the lower back and the neck, is referred to as middle back pain. T1 through T12 are the twelve vertebrae that make up the thoracic spine.

The symptoms of middle back pain might vary and include aching, stiffness, severe or minor discomfort, or muscle spasms. The discomfort may only be felt in one place or may spread to the shoulders, chest, or upper back.

Discomfort in the middle back can be brought on by a number of things, such as:

Incorrect or excessive usage of the middle back muscles, such as poor posture, hard lifting, or repeated motions, can aggravate the condition.

Long-term slouching or hunching forward can put stress on the muscles and ligaments in the middle back, resulting in discomfort.

Accidents, falls, or direct blows to the middle back can hurt the muscles, ligaments, and vertebrae and result in pain.

Herniated disc: The pain in the middle back is caused when the soft inner substance of a spine disc pushes through a weaker or damaged area.

Osteoarthritis: The thoracic spine joints’ deteriorating cartilage can result in middle back pain, stiffness, and a restricted range of motion.

Middle back discomfort can result from a variety of spinal conditions, including osteoporosis (loss of bone density), kyphosis (excessive forward curve of the upper back), and scoliosis (abnormal spine curvature).

Middle Back Pain Symptoms

The term “middle back pain” refers to discomfort or pain felt in the thoracic spine, which is located between the upper and lower backs. Depending on the underlying reason, the severity and duration of the symptoms can vary. The following are some of the most common symptoms of middle back pain:

Dull or agonizing pain: The pain is frequently described as a dull, aching sensation in the middle of the back. It might be either continuous or intermittent.

Back muscle stiffness and tightness: Middle back pain may be accompanied by a sensation of stiffness or tightness in the back muscles. This may make it difficult to move or bend the spine.

As a result of the discomfort and stiffness, you may have a decreased range of motion in your upper body. It may be difficult to execute certain chores or behaviors that require twisting or bending.

Discomfort that radiates: Discomfort in the middle back may radiate to other areas, such as the chest, abdomen, or arms, in some cases. This could indicate a nerve issue or referred pain from another part of the body.

Muscle spasms: Muscle spasms are sudden, involuntary contractions of the back muscles caused by middle-back pain. These spasms can increase the discomfort and make it more difficult to obtain relief.

Bad posture, such as slouching or sitting for lengthy periods of time, can aggravate middle back discomfort. Maintaining an upright posture may assist to alleviate some of the pain.

Breathing issues: In rare cases, middle back soreness can be accompanied by breathing difficulties. This could be a sign of a more serious condition involving the lungs or chest cavity, in which case emergency medical attention should be sought.


Causes of Middle Back Pain

Overuse, poor posture, and repetitive tasks can all generate stress on the muscles of the middle back, resulting in pain and discomfort.

Poor posture: Sitting or standing awkwardly for an extended period of time can strain the muscles and ligaments in the middle back, causing pain.

Herniated disc: A herniated or slipped disc occurs when the pliable inner material of a spinal disc pushes through the robust outer layer, causing pressure on neighboring nerves and middle back discomfort.

Osteoarthritis: This aging-related degenerative disorder can damage the joints of the middle back, causing pain, stiffness, and limited mobility.

Scoliosis, an abnormal curvature of the spine, can cause middle back pain, especially if it becomes severe or pushes on essential organs or nerves.

Poor ergonomics at workstations, such as using an awkwardly positioned chair or desk, can place strain on the muscles in the middle of the back and create pain.

Trauma or injury: Damage to the structures in the middle back may occur as a result of a fall, car accident, or sports-related injury.

Emotional tension can cause muscle strain, particularly in the upper body and back, resulting in middle back soreness.


Middle Back Pain Upon Waking

There may be various causes of middle back discomfort that you experience when you wake up. Here are some potential reasons of the pain and some recommendations for treating it:

Poor sleeping posture: You may be stressing your middle back as you sleep. Try to use a supportive pillow and mattress while sleeping on your back or side. As it can strain your back, avoid sleeping on your stomach.

Quality of the mattress and pillow: Back pain and discomfort can be caused by an outdated or unsupportive mattress and pillow. Think about making a mattress and pillow purchase that will adequately support your spine.

Lack of exercise: Back discomfort can be brought on by a lack of exercise and weak back muscles. Include in your regimen workouts that will help your back and core muscles. For the best exercises, speak with a medical expert or a physical therapist.

Stress and tension: Back pain is a physical symptom of emotional stress and tension. Before going to bed, use stress-relieving techniques like meditation, deep breathing techniques, or light stretching.


Middle Back Pain From Sitting

Keep your back straight against the chair’s backrest and your feet flat on the ground to maintain good posture. When sitting, avoid slouching or leaning forward.

Take regular breaks by standing up and stretching approximately every 30 minutes. This lessens strain on your back and keeps it from becoming tight.

Change how you’re sitting: If at all possible, sit in a chair with strong lumbar support, or for added support, lay a cushion or towel rolled up behind your lower back.

Consider using a chair with adjustable features that help support your back and encourage excellent posture when using ergonomic equipment. A desk that can be adjusted in height and a computer monitor that is positioned correctly can also support maintaining a pleasant sitting position.

Regular exercise can support your spine and lessen the likelihood of back pain. To strengthen your core muscles, try yoga, Pilates, or specific back exercises.

Apply heat or cold therapy: You can try applying a heating pad or an ice pack to your back for momentary relief. While cold therapy can lessen inflammation, heat can aid in muscle relaxation.


Middle Back Pain Night

Poor sleeping posture: Your middle back may be under stress from your position when you sleep, which could cause nighttime pain. Try varying your sleeping positions, including lying on your side with a pillow between your knees or using a pillow for your neck and back support.

Quality of the mattress and pillow: Back discomfort can be exacerbated by an old or inadequate mattress and pillow. Make sure your mattress gives your back the support and comfort it needs. Additionally, it can be beneficial to use a pillow that sufficiently supports your neck and preserves spinal alignment.

Overuse or straining of the muscles in your middle back, possibly as a result of poor posture, strenuous lifting, or abrupt movements, can cause discomfort. Muscles may be relaxed by using a heating pad or soaking in a warm bath before bed.

Middle back discomfort may be brought on by spinal conditions such as herniated discs, spinal arthritis, or spinal misalignment. It is advised to seek medical advice from a qualified individual if you believe you may have a spinal condition that needs to be evaluated and treated.

Stress and tension: Back pain is a physical symptom of emotional stress and tension. Back discomfort brought on by stress may be lessened by practicing relaxation techniques before bed, such as deep breathing exercises or mild stretching.


Middle of Back Pain Between Shoulder Blades

Poor posture: Sitting or standing for long periods in a hunched-over position can strain back muscles and cause pain between the shoulder blades. Consider adopting an ergonomic chair or altering your workspace to assist a neutral spine position as you try to maintain excellent posture.

Overuse or abrupt movements might strain the muscles in your upper back, resulting in discomfort. It’s probable that muscular strain is to blame if you’ve lately participated in activities that could have strained your back, like hard lifting or repetitive motions. Pain may be reduced by giving the affected area some rest and using heat or cold packs.

Stress and tension: Physical symptoms of emotional stress and tension can include tightness and soreness in the back muscles. Participating in stress-reduction practices like yoga, meditation, or deep breathing exercises may help your muscles relax and reduce pain.

Injury or trauma: It’s critical to seek medical assistance if you’ve recently suffered an injury or trauma to your back, such as from a fall or an accident, in order to rule out any potentially significant underlying disorders. Your doctor can evaluate your symptoms and make the best therapy suggestions.

Self-Care Methods For The Treatment of  Middle Back Pain

Rest: Give your back some time to heal by avoiding activities that aggravate the pain.

Heat and cold therapy: Use cold compresses or ice packs to minimize inflammation when pain first begins. After a few days, use a heating pad or warm compresses to relax the muscles as part of heat therapy.

moderate stretching: Engage in moderate stretching exercises to improve flexibility and reduce muscle strain. Consult a medical professional or physical therapist for the best exercises.

Maintaining a good posture: When sitting, standing, and lifting, keep a healthy posture to lessen stress on the back muscles.

alterations to one’s lifestyle

Make sure your workstation, chair, and computer setup are ergonomically designed to promote good posture and lessen back strain.

regular exercise Engage in frequent physical activity, such as walking, swimming, or other low-impact sports, to strengthen your back muscles and improve your fitness level.

To ease the tension on your back muscles and spine, keep your weight at a healthy level.

prescription-free analgesics:

Nonsteroidal anti-inflammatory drugs (NSAIDs), which can be used to relieve pain and inflammation, including ibuprofen and naproxen. Follow the instructions on the label and, if required, consult a doctor.

medical treatments

Physical therapy: A physical therapist may employ manual therapy, targeted exercises, ultrasound, or electrical stimulation to lessen discomfort and improve back strength and flexibility.

Prescription medications: In cases where over-the-counter options fall short, a doctor may write a brief prescription for stronger painkillers or muscle relaxants.

In rare situations, corticosteroid injections may be administered directly into the affected area to reduce inflammation and relieve discomfort.


Surgery is often considered a last resort and is only used after all other treatments have failed or if an underlying condition requires it.

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