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Middle back pain is a common problem that affects many people. Not only is it uncomfortable, but it could make it difficult for you to move and live life normally. Below you’ll discover more behind what causes this type of back pain and a few ways you can treat it in the comfort of your home.

What is Middle Back Pain?

As its name suggests, middle back pain occurs in the middle portion of your back. This happens in the thoracic spine which is one of the largest sections of your spinal cord. The vertebrae in your middle back connect to your rib cage and work to keep your spine upright.

This type of back pain can be caused by a variety of different things. Some of these include:

  • Muscle strain
  • Slipped discs
  • Poor posture
  • Herniated discs
  • Arthritis
  • Bone fractures


Symptoms of Middle Back Pain


Middle back pain comes with a handful of symptoms.

  • Muscle aches
  • Pain that radiates down your arms and legs
  • Trouble walking or bending

5 Ways to Heal Middle Back Pain at Home


Apply Ice

A simple way to treat this back pain at home is with ice packs. The coldness helps to stop pain from radiating through your body by calming irritated nerves. This can also reduce swelling caused by it.

For best results, keep an ice pack on the area of concern for about 20 minutes. You’ll want to repeat this a few times per day to help keep inflammation down.

Attempt Yoga

Yoga is a great way to help release stiff or tense muscles caused by middle back pain. As you stretch your body, you’ll move affected muscles. Besides relieving stress in your back muscles, it will strengthen them which can prevent them from getting tense or injured in the future.

There are plenty of easy yoga poses you can do to help with middle back pain.

Seated Twists

This pose helps to release tension in your middle back and can increase your range of motion.

To do a seated twist, sit criss-crossed on the floor with proper posture. Take your left hand and turn your body toward the right. Put your left hand on the top of your right knee to help you pull your body in this direction. Hold for about 30 seconds and then change to the opposite side. Repeat this about three times and then take a break.


Thread the Needle

Thread the needle stretches the sides of your body which are often affected by middle back pain. To do this pose, kneel on the ground and keep your hands flat on it. Make sure your hands are aligned with your shoulders.

Once you have done this, take your right arm and move it across your chest under your left arm. While holding your body secure with your left arm, try to lower your right shoulder as close to the ground as you can. After you’ve lowered it as much as possible, hold the position for 20 seconds and then lift your body back up. You’ll then want to repeat this pose with your other arm.

Cobra Pose

The cobra pose can strengthen your core and spinal muscles. To begin the cobra pose, lie face down on the floor. Bend your arms so they align with your shoulders and use them to lift your upper body off of the ground. While doing so, tighten your leg muscles. Hold this pose for 20 seconds and then slowly lower yourself back to the ground. Take a break for a few seconds and then repeat this pose about three more times.

Keep in mind that while helpful, if you overdo this pose it could hurt your back more than help it. Because of this, don’t try to overextend your body. Start slowly and gradually build your body up.



Eat Anti-Inflammatory Food

If you have back pain, it will often create inflammation around your vertebrae. Eating a diet rich in anti-inflammatory food will ease this problem and help you move around better.

Some of the best options to consume for middle back pain include:

  • Kale
  • Broccoli
  • Spinach
  • Almonds
  • Pecans
  • Beans
  • Chicken

Omega-3 fish oil can also be beneficial. It not only reduces inflammation, but moisturizes the areas around your joints and muscles to reduce stiffness. This can help you to move easier and even reduces middle back pain. It can be especially good to consume if your middle back pain is caused by arthritis.

Change Your Posture

One of the biggest causes of middle back pain is incorrect posture. If you slouch, you put pressure on your spine’s natural curvature. This can make it abnormally bend which could result in not only pain, but a slipped disc and improper back alignment. Because of this, it’s vital to practice proper posture.


To use correct posture, stand as straight as you can while keeping your shoulders slightly pulled back. Check to make sure your feet are spaced evenly apart so that they align with your hips.

You can use these tips as well for proper posture while sitting. However, while sitting, you’ll want to ensure that your feet are placed flat on the ground and that you keep a slight distance between the back of your knees and the edge of the chair.

Try Deep Breathing

You might be surprised to learn that deep breathing can be helpful at treating middle back pain. By taking deep breaths, it encourages you to extend your spine. This releases any pressure on it and calms tension that is caused by bad posture. Sometimes deep breathing can even help your spine realign itself.

To do deep breathing simply sit down and place one hand on your stomach and the other on your chest. Take a deep breath in through your nose and hold it for about five seconds before slowly exhaling. Repeat this process about three times.



If you suffer from middle back pain definitely keep these tips in mind. They’re not only easy to do, but very effective.






About Dr. Wells

Dr. Brent Wells, D.C. founded Better Health Chiropractic & Physical Rehab and has been a chiropractor for over 20 years. His practice has treated thousands of Anchorage patients from different health problems using massage therapy, chiropractic care, and massage therapy designed to help give long-lasting relief .


Dr. Wells is also the author of over 700 online health articles that have been featured on sites such as Dr. Axe, Organic Facts, and Thrive Global. He is a proud member of the American Chiropractic Association and the American Academy of Spine Physicians. And he continues his education to remain active and updated in all studies related to neurology, physical rehab, biomechanics, spine conditions, brain injury trauma, and more.