trigger-pointMid back pain is a kind of pain felt in the area below the neck and above the waist or lower back. The middle back is composed of 12 vertebrae which are part of the thoracic section of the spine. The middle back is naturally strong and stable, as it is connected to the rib cage. The elastic cartilages which are found between each bone serve as shock absorbers and also, there are muscles and tendons that provide stability to the back.


There are many different problems that could trigger mid back pain. Causes of pain in the middle back include:

  • Poor posture
  • Emotional stress
  • Improper lifting
  • Accidental trauma
  • Tightening of the diaphragm
  • Standing for hours
  • Sleeping uncomfortably
  • Aging
  • Poor intake of sugar and carbohydrates
  • Muscle strains
  • Overexertion


The Physiotherapist will take a thorough history and provide a physical exam. After the assessment, the Physio will develop a plan to correct the underlying problems. These will be explained to the patient and then perform it by applying precise and gentle adjustments to the specific areas of malfunction.

Conservative treatments Physiotherapists may use are:

Mobilisation and manipulation to help relieve pain and improve function.

Massage to help reduce muscle tension and pain and improve blood flow.

Dry needling/Acupuncture mobilisation and manipulation promotes healing and pain relief.

Electrotherapy such as ultrasound, laser, interferential, TENS

Hot and cold packs to reduce pain and stiffness.

Patient education on correct posture, chair and workplace ergonomics.

Exercise prescription to stretch and strengthen the muscles of your back, shoulders, and stomach to help increase your flexibility, strength, and balance. Your physio may teach you an exercise program so you can do it at home.


Physiotherapists are a key healthcare professional to reduce mid back pain. If you are suffering from pain or know someone with pain, seek help early, the longer delay in starting the treatment, the longer time it takes to recover.


Towards Wellness

A Healthy Lifestyle Is Lived One Day At A Time

To prevent disease and be full of energy, you should make daily wellness a top priority.

  • Add red foods to your diet
  • Have 1 cup of black tea per day
  • Dial 1 phone number from memory every day
  • Choosing to take the stairs instead of the elevator
  • Stretch after a hot shower to prevent pain
  • Hold your breath for 10 seconds
  • Chew your food 20 times per mouthful
  • Cut your cravings in half to cut calories


Stretch of the Month

Mid-Back Sitting Stretch

Do this exercise while sitting in a chair or on a bench with your feet resting flat on the floor.

  1. Lift your left arm until you feel a stretch in your rib area.
  2. Lower your arm and repeat with your right arm.
  3. Repeat this sequence 10 times.
  4. Stop immediately if you feel pain.