Pain in the middle of your back might not seem like a big deal, but your body is trying to tell you something.
When you pay attention to where it hurts and when, you can take the right next step before things get worse.
Listening to your body means you can get care that helps you feel better, faster.
Some of the most common causes of middle back pain include spinal stenosis, osteoarthritis, pinched nerves in the spine, degenerative disc disease, and herniated discs. Possible causes could also be linked to muscle strain or sprain, arthritis in the spine, and fibromyalgia.
The cause of mid back pain may include:
Middle back pain can be considered severe if any of the following symptoms accompany it:
Some of the most common symptoms of middle back pain include:
In some cases, middle back pain may be accompanied by additional symptoms such as:
If mid-back pain continues or worsens, specialized Spine Care at CHRISTUS Health can provide advanced treatment options for lasting relief.
Our daily routines and the ways we choose to be active can sometimes contribute to mid back pain:
Middle back pain is often difficult to diagnose, as it has several potential causes.
To diagnose middle back pain, your doctor may perform a physical exam and order imaging tests, such as an X-ray or MRI scan. They may also ask you about your medical history, including any previous injuries to your back or other parts of your body.
Depending on the cause of your symptoms, your doctor may recommend treatments like medication, physical therapy, or surgery.
With early diagnosis and appropriate treatment, managing middle back pain and preventing further complications is possible.
If you are experiencing any symptoms of middle back pain, it is important to speak with your doctor immediately. With the right diagnosis and treatment plan, you can take steps to manage your symptoms and begin feeling better.
There are a few things that you can do to manage it and reduce its severity. First, focus on improving your posture by paying attention to how you sit, stand, and move throughout the day.
Some other effective strategies include gently stretching the affected muscles or using ice or heat to soothe the pain.
You may consider seeing a physical therapist or chiropractor who can provide more targeted treatments and help you recover.
The key is to be proactive in addressing your mid-back pain and not letting it go untreated. With proper care and attention, you can manage this condition and regain your quality of life.
There are a few different things that you can do to prevent middle back pain, including:
Listen to your body and seek medical attention if you are experiencing severe or persistent pain. With some targeted care and self-care strategies, you can help prevent middle back pain from impacting your quality of life.
Middle back pain can cause pain for people of all ages. Some people are more prone to experiencing it. Usually, middle back pain is associated with people aged 30 – 50. This age range, lifestyle, and activity levels are crucial in middle back pain.
There are many different home remedies that you can use to help relieve the symptoms of middle back pain. The most common treatments include using heat or cold packs, getting regular exercise, and incorporating stretches and massages into your daily routine.
Take care of your overall health by eating a healthy diet and getting enough sleep. If your back pain persists, talk to your doctor about other treatment options that may be available to help you find relief.
One of the best ways to treat middle back pain is using heat or cold packs on the affected area. Applying a hot or cold pack can help reduce inflammation and relieve some of the pain and discomfort associated with back pain.
While mid back pain and kidney pain both can be felt in the back area, they often have different characteristics and associated symptoms:
Mid back pain: Usually focused on the mid-back area. You might experience muscle stiffness or tenderness. Sometimes, if a nerve is involved, pain can extend to the chest or arms.
Kidney pain:
May include other symptoms such as:
Mid back pain: poor posture, heavy lifting, a sedentary lifestyle followed by intense activity, muscle strains, spinal issues, and arthritis.
Kidney pain: Conditions like kidney stones, urinary tract infections, dehydration, and a family history of kidney problems.
If you are concerned about kidney pain, especially if you have any urinary symptoms or a fever, it's important to seek medical attention promptly.
Middle back pain is typically experienced in the area between the base of the neck and the bottom of the rib cage—specifically from the shoulder blades (scapulae) down to just above the lower back (lumbar region). This region is known as the thoracic spine, which includes 12 vertebrae (T1–T12) and connects to the rib cage, providing stability and support.
Pain in this area can feel centralized or may radiate slightly to the sides depending on the cause, such as muscle strain, joint dysfunction, or nerve irritation. Unlike lower back pain, which is often due to lifting or posture, mid back pain can be associated with overuse, poor ergonomics, or conditions affecting the spine, ribs, or surrounding muscles.
Experiencing middle back pain upon waking, that eases as you begin your day, is common and often reflects your body's natural response to rest and the transition to activity. While sleeping, circulation slows, and back muscles remain inactive, leading to temporary tightness or stiffness upon waking. Engaging in gentle activity upon waking helps warm these muscles and restore flexibility.
The key difference lies in the type of tissue that is injured. A sprain involves damage to ligaments, while a pulled muscle (strain) involves damage to muscles and/or tendons. The symptoms and treatments for mild to moderate thoracic back sprains and strains are often very similar. It can be difficult to distinguish between them without a medical evaluation.
Emotional stress and anxiety can lead to muscle tension, particularly in the upper and middle back. When you experience stress, your body may retain tension in the thoracic area, resulting in tightness, spasms, or aching pain. To alleviate this type of discomfort, it's helpful to practice relaxation techniques, engage in regular exercise, and maintain good posture.
The length of middle back pain depends on what causes it. Pain from a minor strain typically lasts a few days to a couple of weeks. Chronic pain or issues like degenerative disc disease can last for months and may need ongoing treatment. If your pain continues for more than a few weeks, it’s a good idea to see a doctor.
Sleeping on your back with a small pillow under your knees or on your side with a pillow between your knees helps maintain spinal alignment. Avoid stomach sleeping, which can strain the spine. A supportive mattress and pillow are also crucial to reducing back discomfort.
Middle back pain often stems from muscle strain, poor posture, or joint irritation, but it can sometimes signal more serious conditions such as a herniated disc or kidney issues. If your discomfort lingers, shows no improvement with self-care, or is accompanied by symptoms like numbness, fever, or breathing difficulties, please reach out to a healthcare provider. Taking proactive steps to address your health can lead to positive outcomes.
