Why Your Mid-Back Hurts (and What You Can Actually Do About It)

If you’ve ever felt that dull ache or tight, annoying pain between your shoulder blades, you’re not alone. Mid-back pain — also called thoracic spine pain — is incredibly common, especially for students and teenagers. Long days sitting in class, studying, scrolling on your phone, carrying a heavy backpack… it all adds up.

The good news?
Most mid-back pain isn’t serious — and it’s very treatable.

Let’s break down why it happens, what might be causing your pain, and how physiotherapy and chiropractic care can help you feel better and stay better.

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First, what exactly is the mid-back?

Your mid-back (thoracic spine) is the area between your neck and your lower back. It connects to your ribs, which makes it strong and stable — but also a bit stiff.

Because it doesn’t move as freely as your neck or lower back, it tends to:

• Get tight

• Lose mobility

• Ache when you stay in one position for too long

That’s why mid-back pain often shows up after hours of sitting, studying, gaming, or using your phone.

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The most common reasons your mid-back hurts

1. You’re sitting more than your body was designed for

This is the number one cause of thoracic pain.

When you slouch forward:

• Your chest muscles tighten

• Your upper-back muscles get weaker

• Your mid-back joints stop moving properly

Over time, your body starts to complain.

What it feels like:

• A dull ache between the shoulder blades

• Tightness that builds during the day

• Relief when you stretch or move around

How physio helps:
A physio looks at how you sit, stand, and move. They’ll help you strengthen the muscles that support your posture and stretch the ones that are doing too much work.

How chiro helps:
A chiropractor focuses on restoring movement in stiff joints, which can quickly reduce that “stuck” or tight feeling.

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2. Your muscles are doing more than they should

Sports, training, or even carrying a heavy backpack can overload your mid-back muscles.

This often happens if:

• You suddenly increase training

• Your technique isn’t great yet

• Certain muscles are weak and others are overworking

What it feels like:

• Soreness in a specific spot

• Pain when you twist or lift

• Tight muscles that won’t relax

Physio:
Helps you rebuild strength the right way and avoid overdoing it.

Chiro:
Can release tight muscles and improve movement around the area.

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3. Something in your mid-back just doesn’t move properly

Sometimes a joint in your thoracic spine or rib cage becomes stiff.

People often describe this as:

• “A sharp pain when I turn”

• “It hurts when I take a deep breath”

• “My back feels locked”

Physio:
Uses controlled mobilizations and teaches you how to move better.

Chiro:
Uses specific adjustments to restore joint motion.

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4. Stress shows up in your back (even if you don’t notice)

You might not think stress affects your back — but it does.

Deadlines, exams, anxiety, or emotional stress often cause:

• Raised shoulders

• Tight upper-back muscles

• Constant low-level tension

Over time, this turns into pain.

Physio:
Can teach breathing techniques and movement strategies that calm your body.

Chiro:
Often focuses on releasing tension and helping your body relax.

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5. Growth-related changes during your teen years

During growth spurts, some teens develop a more rounded upper back (sometimes called Scheuermann’s disease).

You might notice:

• A rounded posture that’s hard to straighten

• Stiffness

• Pain after sitting or activity

This isn’t caused by “bad posture” or laziness — it’s structural.

Physio:
Focuses on strength, flexibility, and managing symptoms.

Chiro:
Helps with stiffness and discomfort, not correcting the curve itself.

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6. Rare but important causes

Occasionally, mid-back pain can come from:

• Disc irritation

• Inflammatory conditions

• Medical issues

These are uncommon, especially in teens, but need medical attention.

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So… physio or chiro? Which one should you choose?

Here’s the simple way to think about it:

• Physio helps you build strength, fix habits, and prevent pain long-term.

• Chiro helps restore movement and reduce stiffness and pain quickly.

Many people benefit from both, especially when pain has been around for a while.

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When you shouldn’t ignore mid-back pain

Get checked by a doctor if:

• Pain follows a serious injury

• You have constant night pain

• You feel unwell, feverish, or very tired

• Pain wraps around your chest with numbness or weakness

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The most important thing to remember

If you’re dealing with mid-back pain, it doesn’t mean:

• You’re broken

• You’re weak

• You’ll have pain forever

Most mid-back pain comes from how you use your body, not from damage.

With the right help, movement, and habits, it usually improves — and often faster than people expect.