What is mid back pain?

What is mid back pain?

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Mid back pain, also known as thoracic back pain, refers to discomfort or pain that is localized in the middle portion of the back. The mid back corresponds to the thoracic spine, which is the region of the spine located below the cervical spine (neck) and above the lumbar spine (lower back). The thoracic spine consists of twelve vertebrae (T1 to T12) that are connected to a pair of ribs and sternum (breast bone) at the middle portion of the chest forming the rib cage. 

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Mid back pain usually affects the lower thoracic spine. The pain can vary in intensity and may present as aching, sharp, or burning sensations. The pain can be mild, moderate, or severe and may be temporary or chronic, lasting for more than three months.

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Causes of mid back pain

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Common causes of mid back pain include:

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1. Muscle strain: Overuse from repetitive motions or sudden strenuous activities that strain the muscles in the mid back, such as heavy lifting or poor lifting techniques.
2. Poor posture: Slouching or sitting with rounded shoulders for extended periods can put stress on the mid back muscles and lead to pain.
3. Trauma or injury: Accidents, falls, or sports-related impacts can cause mid back pain due to muscle or ligament strains, fractures, or dislocations.
4. Herniated or bulging discs: Discs between the vertebrae can herniate or bulge, potentially compressing the nearby nerves and causing mid back pain.
5. Osteoarthritis: Degenerative changes in the joints and discs of the mid back can lead to arthritis-related pain.
6. Spinal Deformities: Spinal deformities such as scoliosis which is a lateral (sideways) curvature of the spine that usually involves thoracic and lumbar spine and kyphosis which is an excessive forward curvature of the thoracic spine, and can lead to mid back pain and severe postural changes.
7. Medical conditions: Certain medical conditions like myofascial pain syndrome, fibromyalgia or osteoporosis can cause mid back pain.

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What does mid back pain feel like?

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Mid back pain can present in various ways, and the sensation may vary from person to person depending on the underlying cause and severity of the pain. Common descriptions of mid back pain and its other symptoms include:

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1. Aching or stiffness: Many individuals with mid back pain describe a dull, persistent ache or stiffness in the middle portion of the back. This type of pain may be mild to moderate in intensity and can be aggravated by certain movements or postures.
2. Sharp or stabbing pain: Some people may experience sharp, stabbing pain in specific areas of the mid back. This type of pain is often more intense and may occur suddenly, especially with certain movements or activities.
3. Burning or tingling sensations: Mid back pain may sometimes be accompanied by a burning or tingling sensation, which can indicate nerve involvement or irritation.
4. Tenderness to touch: The affected area of the mid back may feel tender to touch, and pressing on the muscles or spine can exacerbate the pain.
5. Radiating pain: Mid back pain may radiate to other areas, such as the chest, shoulders, or arms. This can occur if the pain is due to nerve compression or irritation.
6. Limited range of motion: Individuals with mid back pain may experience difficulty moving their mid back, neck, or shoulders due to pain and stiffness.
7. Postural discomfort: The pain may worsen with certain postures or movements that put excessive stress on the spine, such as bending, twisting, pushing, pulling, or sitting for extended periods.

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The exact symptoms experienced can vary based on the cause of the pain and the individual's overall health. For example, mid back pain due to muscle strain or poor posture may be more noticeable during certain activities or at the end of the day. On the other hand, mid back pain resulting from herniated discs or spinal issues may be constant or worsen with specific movements.

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It's important to note that mid back pain can be caused by various factors, including muscle strain, poor posture, herniated discs, osteoarthritis, and other underlying medical conditions. Proper assessment and diagnosis by a healthcare professional are crucial to determine the cause of the pain and develop an appropriate treatment plan.

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If you are experiencing mid back pain that is severe, persistent, or accompanied by other concerning symptoms, it is essential to seek evaluation from a healthcare professional for an accurate diagnosis and appropriate management plan.

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How can physical therapy help?

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Physical therapy can be highly beneficial in managing and relieving mid back pain. A skilled physical therapist can design a personalized treatment plan to address the specific cause of the pain and the individual's unique needs. Here are some ways physical therapy can help with mid back pain:

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1. Pain relief: Physical therapists use various techniques and modalities, such as heat or cold therapy, electrical stimulation, ultrasound and manual therapy, to reduce pain and inflammation in the affected area.
2. Posture/Kinesthetic training: Poor posture is a common cause of mid back pain. One of the fundamental interventions for spinal rehabilitation is to develop patient awareness of safe spinal positions and spinal movement as well as the effects of different positions (e.g. lying, sitting, standing) have on the spine. Awareness of what posture makes the symptoms better or worse and identifying the neutral spine position or position of bias are important in helping patients manage their symptoms. Awareness and control of spinal posture and movement are progressed and incorporated into all the exercises prescribed to the patient. 
3. Stretching exercises: Stretching exercises such as manual and safe self-stretching as well as mobilization techniques are used to increase mobility of restricting tissues in the mid back area, so the patient can assume an effective position of the spine. 
4. Stabilization and strengthening exercises: Stabilization exercises are used to emphasize movement and resistance to the extremities while maintaining control of the spinal position. It includes activation of the deep segmental stabilizing muscles and exercises to develop spinal control in the global stabilizing muscles which are fundamental for developing spinal stability. Increasing the time and number of repetitions builds muscle endurance at each level of performance. Once the patient learns effective stabilization and management of symptoms, dynamic neck and trunk exercises are initiated to help improve spinal muscle strength and performance. Care is taken to monitor symptoms and modify any activities that exacerbate the problem. 
5. Postural stress management: It is common that a patient's symptoms are exacerbated with sustained postural stresses such as prolonged sitting at a computer, talking on the phone (head tilted), or repetitive forward bending. Physical therapists provide methods to correct the sustained or repetitive postural stresses. In addition, frequent changes of position and movement through the pain-free range of motions are encouraged.
6. Manual therapy: Physical therapists may use hands-on techniques, such as deep tissue massage and myofascial release, to release tension in the mid back muscles and promote relaxation.
7. Breathing exercises: Some individuals with mid back pain may benefit from learning proper breathing techniques to reduce tension and promote relaxation in the mid back and surrounding muscles.
8. Aerobic conditioning: Aerobic conditioning exercises are initiated as soon as the patient  tolerates repetitive activity without exacerbating symptoms. Emphasis is placed on using safe spinal postures while exercising. Aerobic activity increases the patient’s feeling of well-being and improves cardiovascular and pulmonary fitness.
9. Functional training: Once the patient has learned spinal control and stabilization and has developed adequate flexibility and strength for specific tasks, components of the task are incorporated into the exercise program and into the patient’s daily lifestyle. Emphasis is placed on using safe body mechanics throughout the functional training. 
10. Education: Patient education is the key component of every goal and intervention. A physical therapist can educate the individual about mid-back pain, its causes and other symptoms as well as the role and importance of rehabilitation programs in managing the condition. They also teach patients about proper body mechanics, safe ways to exercise, and lifestyle modifications to minimize stresses on the spine and prevent future episodes of mid back pain.
11. Ergonomic adaptations: Physical therapists can assess the individual's work and home environment as well as  daily activities to identify ergonomic factors that may be contributing to mid back pain, which are necessary to correct stresses and prevent future recurrence of symptoms. 
12. Home exercise program: A physical therapist can design a home exercise program tailored to the individual's needs, and teach how to safely and effectively incorporate it into their daily routine to reinforce the intervention and promote optimal recovery. 
13. Prevention Strategies: Education occurs on a continual basis. Physical therapists provide strategies to help the patient prevent recurrence of mid back pain such as:

• When experiencing pain or recurrence of symptoms, check posture. Avoid any one posture for prolonged periods.
• If sustained postures are necessary, take frequent breaks and perform appropriate range of motion exercises at least every half hour. Finish all exercises by assuming a well-balanced posture.
• Avoid hyperextending the neck or being in a forward-head posture or forward-bent position for prolonged periods. Find ways to modify a task so it would not put excessive stress on the spine.
• If in a tension-producing situation, perform breathing exercises to help relax the muscles.
• Always follow good safety habits.

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By addressing the underlying causes of mid back pain and providing targeted interventions, physical therapy can not only alleviate immediate discomfort but also prevent future recurrences. It is essential to work with a qualified physical therapist who can tailor the treatment plan to the individual's specific needs and monitor progress effectively.

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If you are experiencing mid back pain, consider seeking evaluation and guidance from a healthcare professional to determine if physical therapy is a suitable option for your condition.

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Trust PeteHealth for treating mid back pain 

Looking for a physical therapist to help you manage and treat mid back pain? PeteHealth is the trusted physical therapy solution that you can access on your schedule, bringing you the care you need wherever you need it – including your home or office. Our licensed physical therapists are at the top of their profession, and we accept most insurance carriers.

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Finally – the all-in-one, professional, convenient approach to physical therapy that you deserve with PeteHealth.

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