Mid Back Pain

Due to the limited movement of the thoracic spine, it’s not as vulnerable to wear and tear as the more mobile areas of the neck and low back.

It can however be an area of pain of many different causes.

Due to the organs that are housed under the rib cage it is always better to see a health professional whenever someone experiences continued or reappearing pain.

While most mid back pain is not serious and will often improve with time and gentle movement, there are certain situations when seeking prompt medical advice is important.

When to Seek Further Help

• If you have suffered a significant trauma, such as a fall from a height or a direct injury to the mid back.
• If you experience severe pain and are unable to move your mid back at all because of it.
• If your thoracic pain persists and you also have symptoms such as:
  • A history of cancer
  • Unexplained weight loss over the past few months
  • Severe pain at night that keeps you from sleeping
  • Feeling generally unwell, or having a fever or night sweats

Rarely, a serious spinal condition called myelopathy can occur, which may lead to permanent nerve or spinal cord damage if not addressed quickly. Myelopathy symptoms can start gradually or progress suddenly, and pain isn’t always the main complaint. Watch for:

• Clumsiness or loss of finger dexterity (difficulty with buttons, writing, or using cutlery)
• Pins and needles or numbness affecting both arms or both legs
• Loss of coordination in the legs, tripping, falling, or feeling unsteady
• Difficulty walking or legs that feel stiff or weak
• Altered sensations, such as the feeling of trickling water
• General muscle weakness

Emergency Symptoms—Seek Immediate Care

If you develop any of the following, especially alongside the symptoms above, seek emergency care right away:

• Loss of feeling or pins and needles between your inner thighs or genitals
• Numbness in or around your back passage or buttocks
• Altered feeling when using toilet paper
• Increasing difficulty urinating or loss of sensation when passing urine
• Leaking urine, needing to use pads, or not knowing when your bladder is full or empty
• Inability to stop a bowel movement or leaking unexpectedly
• Loss of sensation when passing a bowel motion
• Changes in sexual function, such as loss of sensation during intercourse

Erring on the side of caution and consulting a health professional if you have any doubts is always the best course of action, particularly when pain is persistent, severe, or associated with any of the symptoms above.

Managing Mid Back Pain for Easier Movement

When it comes to managing mid back pain, the goal is to maintain your comfort and support your mobility. Start by listening to your body—gentle movement is encouraged as it can help prevent stiffness and promote circulation in the thoracic area. If you find your discomfort lingers or makes activity difficult, over-the-counter pain relievers like acetaminophen or ibuprofen can often help take the edge off, especially when used as directed.

If you’re unsure about which medication to choose, or if you have other health considerations, don’t hesitate to consult with your pharmacist or doctor for tailored advice. Remember, managing your pain effectively can make it easier for you to move around and perform your usual activities as comfortably as possible.

What Can I Do to Help Myself Recover from Mid Back Pain?

Movement is your friend when it comes to recovering from mid back pain. While it can be tempting to park yourself on the couch until things settle down, your thoracic spine and the surrounding muscles are designed to move—and they generally recover more quickly when you keep them active.

In the first couple of days after your pain starts, it’s usually best to ease back a bit on high-demand activities, but try not to stop moving altogether. Gentle, regular movement (think getting up and stretching or taking a short walk around the room each hour) encourages healing and helps prevent your mid back from becoming stiff.

After the first 48 hours, you can gradually introduce a bit more activity. Start with light movements, and slowly return to your usual routine as your pain allows. Small, frequent stretches or gentle range-of-motion exercises tend to work better than staying still for long stretches.

Alongside keeping active, pay attention to your general health—getting adequate sleep, eating well, and staying hydrated all contribute positively to your recovery. If your pain persists, worsens, or is accompanied by other troubling symptoms, be sure to consult a healthcare professional for a thorough evaluation.

When To Seek Further Help

If you find that your mid back pain hasn’t improved after six weeks of following general advice and gentle exercises, it may be time to seek additional help. Persistent pain or discomfort that doesn’t respond to self-management can be a sign that further assessment is needed.

Consider booking an appointment with a qualified health professional, such as a chiropractor, physiotherapist, or your family doctor. They can carry out a thorough evaluation, identify any underlying issues, and suggest the most appropriate treatment options tailored to your needs. Early intervention often leads to better outcomes, so don’t hesitate to reach out if symptoms linger or worsen.

Urgent Symptoms to Watch For

While mid back pain can often be attributed to less severe causes, there are certain symptoms that signal a possible medical emergency—specifically spinal cord compression—which requires immediate attention.

Be particularly alert if you notice any of the following:

• Numbness, tingling, or a loss of sensation in your inner thighs, buttocks, or around the groin area
• Difficulty feeling toilet paper when wiping, or any unfamiliar changes in sensation
• Trouble starting or stopping urination, decreased ability to sense when your bladder is full or empty, or developing incontinence
• Unexpected leaking of urine or the sudden need to use pads
• Challenges controlling bowel movements, or leaking stool without realizing
• New loss of sensation during bowel movements
• Difficulty achieving or maintaining an erection, or reduced sensation during intimate moments

If you experience any of these symptoms in addition to your mid back pain, seek emergency care right away. Early intervention can make a significant difference in preventing long-term complications.

Urgent Symptoms to Watch For

While mid back pain can often be attributed to less severe causes, there are certain symptoms that signal a possible medical emergency—specifically spinal cord compression—which requires immediate attention.

Be particularly alert if you notice any of the following:

• Numbness, tingling, or a loss of sensation in your inner thighs, buttocks, or around the groin area
• Difficulty feeling toilet paper when wiping, or any unfamiliar changes in sensation
• Trouble starting or stopping urination, decreased ability to sense when your bladder is full or empty, or developing incontinence
• Unexpected leaking of urine or the sudden need to use pads
• Challenges controlling bowel movements, or leaking stool without realizing
• New loss of sensation during bowel movements
• Difficulty achieving or maintaining an erection, or reduced sensation during intimate moments

If you experience any of these symptoms in addition to your mid back pain, seek emergency care right away. Early intervention can make a significant difference in preventing long-term complications.

Rest or Movement: What’s Best for Mid Back Pain?

A common question that arises with mid back pain is whether it’s better to rest completely or try to stay active. While it might seem tempting to just lie low until the discomfort passes, the truth is, movement is your friend—within reason.

In the first couple of days, you might find it helpful to dial back on activities that make your pain worse. Giving your back a brief break (also known as “relative rest”) lets the irritated area settle without becoming stiff or weak. However, total bed rest is usually not recommended. Try to gently move your mid back every hour or so, even if that just means some simple stretches or light walking.

After the initial 48 hours, gradually get back to your usual activities. Frequent, gentle movement encourages the muscles, joints, and nerves in your mid back to stay limber and functional. This “little and often” approach helps prevent stiffness and promotes a faster, smoother recovery.

If movement is causing significant pain or if your symptoms persist, be sure to reach out to a healthcare professional for guidance.

Can Long-Standing Mid Back Pain Still Get Better?

Absolutely—long-standing mid back pain doesn’t have to be permanent. With a consistent and well-structured approach, even persistent discomfort in the thoracic spine can often be improved. Regular attention to movement, targeted stretches, and strengthening exercises make a tangible difference, especially when integrated into daily routines.

It’s important to remember that patience and dedication to these habits matter. Even if mid back pain has been part of your life for some time, taking proactive steps can gradually restore mobility and relieve discomfort.

Signs and Symptoms of Serious Spinal Conditions

It’s important to keep in mind that some symptoms related to mid back pain may suggest a more serious underlying spinal issue, such as myelopathy. This condition results from compression of the spinal cord and can greatly affect nerve function in both the arms and legs.

Common warning signs to watch for include:

• Difficulty with coordination, such as trouble fastening buttons, writing, or using utensils
• Tingling, numbness, or “pins and needles” sensations in both arms or both legs
• Unsteadiness, frequent tripping, falling, or a feeling that your legs are weak or stiff
• Changes in walking patterns or trouble keeping balance
• Unusual sensory experiences, like the sensation of water trickling down your limbs
• General muscle weakness

In rare cases, symptoms can progress rapidly and require urgent care. Call emergency services right away if you notice any of the following alongside the above:

• Loss of feeling or tingling in the area between your thighs or around the groin and buttocks
• Numbness when using toilet paper or wiping yourself
• Difficulty starting urination, losing awareness of when your bladder is full or empty, or unexpected leaking
• Trouble controlling bowel movements, accidental leakage, or diminished sensation during a bowel movement
• Changes in sexual function, including loss of sensation

If any of these symptoms develop suddenly or worsen, it’s crucial to seek immediate medical help. Swift evaluation can prevent further complications and ensure the best care possible.

When to Start Moving Again After Mid Back Pain Begins

In the first couple of days after mid back pain starts, it’s a good idea to take things a bit easy—think “relative rest” rather than complete bed rest. Giving the area a break from any heavy activity can help soothe the aching, but it’s still important not to become completely inactive. Gentle movement every hour or so can help prevent the back from becoming stiff.

As the initial soreness begins to ease (usually after two days), you can start to gradually increase your activity. Staying gently mobile, rather than lying still for long stretches, encourages your muscles, joints, and nerves to stay healthy and recover more efficiently.

Everyone’s recovery pace is different, but in most cases, regular gentle movement—spread throughout the day—will help you feel better sooner.

When Are X-rays or Scans Needed for Mid Back Pain?

In most cases, X-rays and scans aren’t required to assess mid back pain. These imaging tests don’t provide information about your pain levels and commonly reveal age-related changes—findings that are typical, even in people without any back pain at all. For the vast majority of cases, such results do not affect how your pain is managed or treated.

However, there are times when imaging is important. Your healthcare provider may recommend an X-ray or scan if there’s a suspicion of a more serious underlying issue such as a fracture, tumor, or infection in the spine. If your pain followed a significant injury, is accompanied by other unexplained symptoms, or you have a past history that raises concern, then further imaging may be warranted. Otherwise, most people with mid back pain can be managed without the need for these tests.

Can Regular Movement and Exercise Improve Back Health?

Absolutely—keeping your back moving is one of the best things you can do for it. Gentle stretching and regular physical activity help maintain flexibility and circulate nutrients to the spinal tissues, which supports strength and resilience in the mid back. Activities like walking, swimming, or even yoga can encourage healthier spinal alignment and reduce the risk of stiffness or pain creeping in over time.

Staying active doesn’t mean you need to spend hours at the gym. Even simple daily habits—like taking breaks from your desk to roll your shoulders or practicing good posture—can make a noticeable difference in how your mid back feels.

Can the Back Really “Go Out of Place” or Can Discs “Slip Out”?

Despite common myths, the back is an incredibly strong and stable structure. While it’s not unusual to hear phrases like “my back went out” or “my disc slipped,” these descriptions are a bit misleading. In reality, your spine is held together by robust ligaments, muscles, and connective tissues that don’t allow bones or discs to simply pop out of place.

Discs, which act as shock absorbers between each vertebra, do not actually slip out. What sometimes happens is that a disc can bulge or herniate slightly, but this is a very different process than the spine or discs literally moving out of their correct position. Modern research—even studies by organizations like the Mayo Clinic—shows that the spine is far stronger and more resilient than many give it credit for.

If you’re concerned about back pain or notice unusual symptoms, a proper assessment by a healthcare professional can clarify the cause and suggest the best approach for relief.

Returning to Activities and Sports

A common question is when it’s safe to get back to recreational activities or sports following a bout of mid back pain. The general rule of thumb is to give your body time to recover—wait until your pain has noticeably subsided and you’ve regained comfortable, near-normal movement without restriction.

Jumping back in too soon, especially with activities that require twisting, lifting, or quick changes in direction, can aggravate the area. Allow for gradual reintroduction, starting with lower-impact activities like walking or swimming before resuming more demanding sports or gym sessions.

Always listen to your body. If discomfort returns, ease off and consult your healthcare provider to make sure you’re not pushing things too quickly.

Are X-rays or Scans Needed for Mid Back Pain?

In most cases, X-rays or scans aren’t necessary to diagnose mid back pain. These imaging tools typically don’t reveal why you’re feeling pain or measure its intensity. In fact, it’s quite common for scans to show age-related changes—even in people who have no symptoms at all.

Usually, your healthcare provider will only recommend imaging if there’s a concern about a more serious issue, such as a possible fracture, tumor, or infection. So unless there’s a clear reason to suspect something more severe, your doctor will most often rely on your symptoms and physical exam to guide treatment.

Are Surgery, Injections, or Strong Pain Medications Effective for Mid Back Pain?

For most people dealing with mid back pain, especially when the cause is mechanical or musculoskeletal, aggressive treatments like surgery, steroid injections, or heavy-duty painkillers rarely offer lasting relief. In fact, these approaches can sometimes bring their own set of unwanted side effects and complications, making them less appealing as a first line of treatment.

Instead, it’s often much more beneficial to focus on conservative measures such as exercise, physical therapy, and ergonomic adjustments—think swapping your chair for one with proper lumbar support, or paying attention to your posture during daily activities. These strategies not only target the root of the problem, but also support long-term spine health.

How Long Does It Take for Mid Back Pain to Improve?

Most people will notice their mid back pain starting to ease within about six weeks. Of course, everyone heals at their own pace, depending on the cause and severity of the problem, as well as overall health and activity levels. If pain lingers or returns, or if you’re seeing little improvement beyond this time frame, it’s a good idea to consult a healthcare professional for further assessment.

General Health Habits for Supporting Back Pain Recovery

Maintaining healthy habits plays a key role in how quickly and effectively your mid back can recover. Staying active is particularly important—movement helps keep your muscles, nerves, and joints functioning well, promoting healing and preventing stiffness from setting in.

While it’s normal to need a short period of relative rest if your mid back is particularly painful—especially within the first couple of days—try not to become too sedentary. Gentle mobility, such as getting up regularly, stretching, or performing light movements each hour, can make a significant difference. After the initial discomfort eases, gradually returning to your regular activities allows your spine to adapt and recover strength.

Other supportive habits include prioritizing quality sleep, which gives your body a chance to repair and restore itself, and paying attention to your overall well-being. Ensuring you eat a balanced diet, manage stress, and stay hydrated further aids the recovery process and helps reduce the risk of future flare-ups.

All in all, think of movement and healthy routines as your allies—encouraging healing and keeping your thoracic spine as resilient as possible.

Should I Take Time Off Work for Mid Back Pain?

Deciding whether to stay home or head back to work with mid back pain can be a tricky call. In most cases, minimizing time away from your daily activities—including work—can actually support a speedier recovery. Keeping gently active and maintaining your regular routine helps prevent your muscles and joints from getting stiff.

However, if your job involves heavy lifting, frequent twisting, or activities that make your pain worse, it’s worth talking to your healthcare provider about strategies to safely return. You don’t always need to be completely pain-free before getting back to work; modifying your duties or taking more frequent breaks might be enough.

Ultimately, listen to your body. Persistent or worsening pain deserves medical attention, but in many instances, staying engaged in your normal life is part of getting better.

Are Clicking and Creaking Noises in the Back Worrisome?

Hearing the occasional click or creak when you move your back often sounds alarming, but in reality, these noises are quite common. For most people, these sounds are not a sign of injury or damage to the spine. Much like how knuckles can pop when you make a fist, the joints in your mid back can release tiny gas bubbles, resulting in clicks or creaks as you move.

Unless these noises are accompanied by significant pain, weakness, or a recent injury, there’s typically no need for concern. However, if you notice persistent discomfort or your symptoms change, it’s always a good idea to consult a healthcare professional to be sure nothing more serious is at play.

Age-Related Changes on Scans: What Do They Mean?

It’s quite common for x-rays or other scans to show typical age-related changes in the mid back—even in people who don’t actually have any pain. These findings can sound concerning, but often they’re just normal signs of “wear and tear” that come with getting older. In most cases, spotting these changes won’t actually affect how your mid back pain is managed. Treatment decisions are usually guided more by your specific symptoms and how much the discomfort impacts your daily life, rather than what’s seen on an image.

Can Imaging Tests Measure Pain?

It’s important to understand that tools like X-rays, MRIs, or CT scans can show us the structure of bones and tissues, but they don’t reveal how much pain a person is feeling. Pain is a subjective experience and often can’t be pinpointed on an image, regardless of what the scan captures.

So, while these tests can help identify fractures, arthritis, or other changes within the thoracic spine, they can’t determine the intensity of discomfort someone might be experiencing. This is why your own description of your symptoms, along with a thorough examination, remains just as vital as any imaging result.

Poor Postural Habits

Poor postural habits—especially those postures which require a lot of forward bending or sitting at a desk with forward head posture—can place a lot of stress on the thoracic spine. This can lead to distortions and abnormal carriage of this part of the spine, which in turn can cause significant discomfort and fatigue or mid back pain.

It’s important to remember that there is no one ideal posture. Instead, regularly changing your position throughout the day can help lessen symptoms and reduce the strain on your mid back.

Small adjustments, frequent movement breaks, and varying your sitting or standing posture can go a long way in preventing the cumulative effects of poor posture on the thoracic spine.

The rib articulations are also often adjusted as they also tend to become subluxated and become a source of inflammation and aberrant movement.

Distortions in the thoracic spine will also dictate how the neck moves and is held. Often the distortions in the thoracic spine originate in the lumbar spine and pelvis.