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How to Relieve Middle Back Pain

Middle back pain, also known as thoracic spine pain, is less common than lower back pain but can be just as uncomfortable and disruptive. It affects the area between the base of your neck and the bottom of your ribcage, and it may feel like a dull ache, stiffness or sharp pain that worsens with movement or deep breathing.

Although middle back pain is often caused by muscle tension or poor posture, it is important to understand its causes and know what you can do to find relief, especially if the discomfort starts interfering with your daily life.

What Is Middle Back Pain?

Middle back pain occurs in the thoracic region of the spine, which consists of twelve vertebrae that support your upper body and protect vital organs. This area is less flexible than the lower spine, which means it is less prone to injury, but it can still become sore or strained due to various factors.

The pain may be localised or spread across both sides of the back. It might come on suddenly, especially after lifting something awkwardly, or it may build gradually over time, particularly if linked to posture or lifestyle habits.

Common Causes of Middle Back Pain

Muscle strain is one of the most frequent causes of pain in the middle back. This can happen after overuse, carrying a heavy bag, or poor posture from sitting at a desk or driving for long periods. Muscle tension and stress may also contribute, leading to tightness in the back and shoulders.

Poor posture is a significant factor. Slouching, hunching over devices or working in a poorly set-up environment can place pressure on the thoracic spine and lead to chronic discomfort.

Other causes may include joint problems, a slipped or bulging disc, spinal arthritis or, more rarely, conditions such as osteoporosis or compression fractures. While these are less common, it is important to seek advice if the pain is persistent or accompanied by other symptoms such as weakness, numbness or difficulty breathing.

How to Relieve Middle Back Pain at Home

Applying heat to the area can help relax muscles and ease stiffness. A warm compress, heat pad or a soak in a warm bath can be effective for reducing tension. If your pain is linked to inflammation from an injury or strain, applying a cold pack for short periods may help reduce swelling in the first day or two.

Gentle movement is essential. While rest might seem like the right approach, prolonged inactivity can make pain worse. Try light stretches, walking or exercises that gently mobilise the spine. Yoga or Pilates movements that focus on posture and core strength may also be helpful.

Pain relief medication such as paracetamol or ibuprofen can be used short-term to ease discomfort. Anti-inflammatory medication may be particularly useful if your pain is linked to muscular strain or joint irritation.

Maintaining a good posture while sitting, standing and sleeping is key. Use a supportive chair at your desk, keep your shoulders relaxed and avoid hunching forward. When sleeping, ensure your mattress offers adequate support and consider placing a small pillow under your knees if lying on your back, or between your knees if lying on your side.

When to See a GP

You should speak to a GP if your middle back pain does not improve after a few weeks, is severe or is getting worse. You should also seek advice if it is accompanied by other symptoms such as numbness, tingling, chest pain, unexplained weight loss, or difficulty going to the toilet. These could indicate an underlying issue that requires further investigation.

Managing Ongoing or Recurrent Pain

If you experience regular bouts of middle back pain, a physiotherapist may be able to provide a tailored exercise programme to strengthen your back muscles and improve posture. Occupational therapy can also help if your work environment is contributing to your symptoms.

Maintaining a healthy weight, staying active and avoiding long periods of sitting can help prevent middle back pain from recurring. Taking regular breaks from desk work, adjusting your screen height and using ergonomic equipment may all play a part in keeping your spine healthy.

Emotional Impact

Back pain, particularly when it is persistent, can affect your mood and daily functioning. It is not uncommon to feel frustrated or anxious if the pain limits your movement or disrupts your sleep. Acknowledging the emotional side of physical pain is important, and speaking to a GP or therapist may be beneficial if you feel that the pain is affecting your mental wellbeing.

Final Thoughts

Middle back pain can be uncomfortable, but in many cases, it responds well to gentle movement, posture correction, heat therapy and short-term pain relief. Being aware of your body’s signals and making small lifestyle adjustments can go a long way toward easing symptoms. If the pain does not settle or begins to interfere with your quality of life, seek medical advice for further support and guidance.