FREE SHIPPING on all orders over $30

+1 (888) 687-4334
+1 (888) 687-4334

Rated 5-Stars
based on +4909 reviews

100% Money-back

Made in the USA &
Veteran Owned

No Auto-Billing,
No Auto-Subscription


Get 20% OFF using code
BFCM20 at checkout.

How to Manage Middle Back Pain at Home

A woman on a yoga mat, stretching and arching her back while using a foam roller on her middle back.

Middle back pain can be challenging to manage, but there are ways to reduce the intensity of your discomfort. As a pain coach, I'm here to provide some tips on how you can effectively manage your middle back pain at home.

These strategies will help you make lifestyle changes and relieve your symptoms so that you can get back to living without interruption from your pain.

With these techniques and practices, you'll be able to start feeling better in no time!

What Is Middle Back Pain?

Middle back pain is a common ailment that many people suffer from. It's typically caused by the strain and overexertion of your thoracic spine, which can irritate the discs between each vertebra. This, in turn, causes sharp or dull aches in the area of your middle back.

When your spinal muscles are strained beyond their normal range, they become inflamed, and you experience discomfort.

As an expert in this field, I've seen far too many cases where individuals have ignored minor signs of middle back pain only for them to develop into much more severe issues down the line. If not treated immediately, these problems can lead to chronic conditions that will be very difficult to manage—or even cure!

That’s why it's so important to take note of any warning signs early on and seek medical advice accordingly if required.

Risk Factors For Middle Back Pain

Inactivity, poor posture, injury, obesity, weak muscles, stress, smoking, poor sleep, heavy lifting, poor diet, age, genetics, repetitive movements, arthritis, and poor ergonomics are all potential risk factors for middle back pain. Let's discuss how managing these factors can help you manage your mid back pain at home.


Inactivity can be a significant risk factor for middle back pain.

Too much sitting or lack of movement can cause the ribs to tighten and lead to discomfort in your middle back area.

Regular exercise, stretching, and movement are essential to maintaining healthy rib flexibility and reducing tightness in the mid-back region.

If you're feeling stuck behind a desk all day, you must get up and move around every 20 minutes - even if it's just taking a quick walk around the block!

Ultimately, staying active is critical to avoiding unnecessary tension in your mid-back, which could result in uncomfortable pain.

Poor Posture

Poor posture can also be an additional risk factor for middle back pain.

Sitting or standing with poor postures, such as a hunched back, rounded shoulders, and spine misalignment, can cause increased tension in your mid-back area.

Good posture is essential for keeping our rib cage aligned and reducing tightness in this body region.

Making sure you take regular breaks throughout the day to stretch out any kinks or discomfort will go a long way toward maintaining proper posture and avoiding potential associated issues.

Ultimately, practicing good posture helps keep your middle back healthy - so make sure you're always aware of how you're sitting or standing!

Signs And Symptoms Of Middle Back Pain

If you're experiencing pain in the middle back, that could signify something more serious. Muscle spasms or tightness in the area might also be a symptom, and you should be aware of any tenderness or soreness that might come along with it. I want you to know that taking care of yourself at home is essential, so please take the time to understand the signs and symptoms of middle back pain.

Pain In The Middle Back

Pain in the middle back can vary from mild to severe, depending on what is causing it. For example, this pain may be caused by poor posture or an underlying condition such as osteoarthritis or a herniated disc.

It's essential to speak to your doctor if you are experiencing persistent and worsening symptoms, so they can assess the root cause of your pain and develop a personalized treatment plan for you.

To manage your pain at home, try gentle exercises like stretching, breathing techniques, and massage therapy, which can help reduce muscle tension. Applying heat packs or taking over-the-counter medication might also relieve the discomfort associated with middle back pain.

Remember that everyone experiences different pain and comfort levels - always listen to your body!

Muscle Spasms Or Tightness

Another common symptom of middle back pain is a feeling of tightness or muscle spasms. This can be caused by muscle tension, often due to poor posture or an overuse injury.

You may also experience stiffness and difficulty moving around with this pain. If you're experiencing these symptoms, try gentle stretching and massage therapy to help relax the affected muscles.

Heat packs can also help relieve muscle tension - make sure not to apply them directly on the skin! Remember that there are many ways to manage your discomfort, so find what works best for you and stick with it.

Tenderness Or Soreness

Tenderness or soreness can also be a sign of middle back pain. It is usually caused by ligament damage, muscle strain, or an overuse injury.

It could be due to any of these conditions if you feel tender in the area between your shoulder blades. In addition, you may find that the area feels more sensitive when touched and that even light pressure can cause discomfort.

To help manage this symptom, take breaks from activities that aggravate it and apply ice packs for short periods to reduce inflammation. Also, talk to your physiotherapist about the treatment options available for managing this type of pain so you can get back to doing what you love as soon as possible!

Diagnosing Middle Back Pain

It is essential to accurately diagnose middle back pain to determine the best treatment plan. After a thorough physical examination, your physiotherapist may recommend further imaging like an X-ray or MRI, which can help identify any issues with underlying structures such as vertebrae and discs of the spine. Your posture can also be assessed during this process to ensure that it has not contributed to your condition.

Here are some critical points for diagnosing moderate back pain:

  • Look for signs of nerve compression from disc herniation or spinal stenosis
  • Consider structural damage caused by injury, arthritis, or degenerative disease
  • Check if there is the involvement of other areas of the low back or spinal cord

If more sophisticated tests are required, referral to a surgeon may be recommended. In most cases, however, your physiotherapist will have already conducted these tests before recommending surgical intervention. Ultimately, it should be possible to create an appropriate management program for your individualized needs through careful diagnosis and assessment.

Treatment Options For Middle Back Pain

When you have moderate back pain, it is essential first to determine whether the cause of your discomfort is a sprain or strain.

A physical therapist can help you with this diagnosis and advise on relieving your symptoms.

Applying heat therapy can often help provide relief from mid-back pain.

Also, maintaining good posture while sitting, standing, and during lifting, activities can help reduce the stress placed on the affected area.

It is suggested that if any exercises are done at home, do them under the guidance of a physical therapist who can ensure they are performed correctly.

In addition, a physician may prescribe medications for further symptom relief if needed.

Home Remedies For Middle Back Pain

Stretching can be a great way to reduce middle back pain at home. I recommend incorporating stretches targeting mid-back muscles, like the cobra pose or cat-cow. Massage therapy can also help relieve tension in the middle back and is particularly effective when combined with heat therapy. Ice/heat therapy is another way to manage moderate back pain at home. Alternating between hot and cold compresses can help reduce inflammation and improve circulation in the area.


Stretching can be one of the most effective ways to alleviate middle back pain.

As a pain coach, I strongly encourage you to make stretching part of your daily routine if you suffer from lower back pain.

Stretching helps increase flexibility and reduce tension in tight muscles that may be causing pain or discomfort.

Additionally, it increases blood flow to the area, which can help with joint mobility and relieve stiffness.

Taking just 10-15 minutes each day to stretch out your mid-back will go a long way toward relieving discomfort and preventing future episodes of lower back pain.

So don't wait; start stretching today!

Massage Therapy

Massage therapy is a great way to relieve middle back pain and increase mobility.

Not only does it help relax tight muscles and ligaments, but it also increases blood flow which can promote healing in the affected area.

Massaging your mid-back for 10-15 minutes daily can reduce discomfort and may even prevent future episodes of lower back pain.

So don't wait any longer; give massage therapy a try!

Ice/Heat Therapy

If massage therapy isn't quite the trick for your middle back pain, try ice/heat therapy.

Applying cold or hot packs directly to your mid-back can help reduce inflammation and ease discomfort.

Cold temperatures will cause blood vessels to constrict, while heat helps relax muscles and increases circulation in the area.

However, it's best to apply both at different times as they can have conflicting effects on pain relief.

So if one doesn't work well for you, consider switching between cold and hot applications until you find what works best for you!

Prevention Of Middle Back Pain

It’s no secret that middle back pain can significantly impede everyday life—but what if it didn’t have to be? The good news is there are several steps you can take at home to both prevent and manage this type of discomfort.

As a pain coach, I'd like to share some tips on doing just that! One way to help avoid middle back pain is by strengthening the lower back muscles with exercises such as planks or bridges. Additionally, stretching regularly helps build up endurance in the core and torso area while also helping increase flexibility.

Avoiding activities that involve twisting your spine too much may also lend itself well to preventing aches in the mid-back region. Finally, engaging in regular aerobic exercise has been proven beneficial for overall spinal health; try incorporating walking into your daily routine for added benefit!

By following these simple guidelines, you will decrease your chances of experiencing moderate back pain—and when it does occur, you'll be better equipped to manage it effectively from the comfort of your home.

Frequently Asked Questions

What Lifestyle Changes Should I Make To Help Manage My Middle Back Pain?

When managing moderate back pain, lifestyle changes can be beneficial. However, depending on the severity of your pain, certain modifications may need to be made to reduce discomfort and maintain physical activity.

This could include avoiding repetitive movement or lifting heavy objects and maintaining proper posture while sitting and standing. Additionally, regular stretching and strengthening exercises recommended by a physiotherapist can help improve range of motion, muscle endurance, and overall strength.

Finally, getting enough rest at night is essential for reducing inflammation caused by overexertion during the day.

Should I See A Doctor For My Middle Back Pain?

It is important to consider seeing a doctor for your middle back pain to receive an accurate diagnosis and treatment plan.

A physiotherapist can help you identify the cause of your pain, as well as suggest exercises or lifestyle changes that may be beneficial.

Your doctor may also recommend medication or physical therapy if necessary.

Ultimately, it's best to seek medical advice to get the proper care for your needs.

Are There Any Exercises That Can Help Reduce My Middle Back Pain?

Yes, you can do exercises to help reduce your middle back pain.

As a pain coach, I recommend starting with gentle stretching and strengthening exercises that target the muscles around your spine.

This will help improve posture and flexibility and strengthen the core muscles supporting your lower back.

Additionally, engaging in low-impact activities such as walking or swimming can be beneficial too.

What Medications Are Available To Treat My Middle Back Pain?

Are you looking for ways to manage your middle back pain?

Several medications can provide relief from discomfort.

Non-steroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen and naproxen can help reduce inflammation and pain. At the same time, muscle relaxants like cyclobenzaprine or tizanidine may be prescribed if spasms are causing your discomfort.

Your doctor may also suggest other forms of medication, depending on your condition.

Remember to always speak with a medical professional before taking any new medications.

Are There Any Alternative Treatments That Can Help Me Manage My Middle Back Pain?

Yes, alternative treatments can help you manage your middle back pain.

Physiotherapy is one such option to consider. Through exercises and stretches, a physiotherapist can identify areas of tightness or weakness in the muscles surrounding your spine and provide treatment accordingly.

Other alternatives include massage therapy, acupuncture, chiropractic care, yoga/tai chi, and mindfulness-based stress reduction techniques.

I think it's important to discuss with your healthcare provider which approach is best for you based on your needs.


The good news is that you can manage your middle back pain at home with a few lifestyle changes. You don’t have to see a doctor immediately, but if the pain persists or worsens, seeking medical attention is essential.

Exercise and physical activity are critical components of managing middle back pain. Gentle stretching and strengthening exercises can help reduce symptoms and improve mobility in the area.

There are also medications available from your doctor that could provide relief from your symptoms.

Finally, alternative treatments like massage therapy and acupuncture may be beneficial for reducing inflammation and relieving muscle tension associated with middle back pain.

I understand some people may hesitate to make lifestyle changes or try different treatments for their middle back pain. Still, I would encourage you to take action sooner rather than later. It’s important to remember that while these methods won't cure your condition, they will help make a living with it more accessible by providing symptom relief so you can get on with life!

Try our natural topical gels


Pain relief gels

If you suffer from neuropathy, arthritis, sciatica and other chronic pains, you know how difficult it can be to live a normal life.

Shop Pain Relief Gels


Sports Gels

If you're an active runner or athlete, you know how important the recovery and taking care of your body is in order for you to win.

Shop Sports Gels


Eczema cream

If you feel frustrated by the itch, rash, and scaly patches, you know difficult it is to be yourself.

Shop Eczema Cream