Finding Relief from Mid Back Pain: How Myopractic Can Help

Mid back pain—also known as thoracic pain—doesn’t get talked about as much as low back or neck pain, but it can be just as frustrating. Whether it’s a dull ache between your shoulder blades, tightness that makes it hard to take a deep breath, or a sharp pinch when you twist, mid back pain can really get in the way of daily life.

Why Does the Mid Back Hurt?

The thoracic spine is the section of your back that runs from the base of your neck down to the bottom of your rib cage. It’s designed for stability and support, but it still needs to move well for you to feel your best.

Common causes of mid back pain include:

• Poor posture (especially from sitting at a desk or looking down at devices)
• Repetitive movements or overuse
• Tension from stress or emotional strain
• Imbalances or restrictions in the ribs, shoulders, or even the hips

How Myopractic Care Makes a Difference

Myopractic care takes a full-body approach to pain and restriction. Instead of just focusing on the spot that hurts, I look at how your whole body is moving and where things might be stuck, because the whole body is connected.

Here’s how a typical session can help with mid back pain:

• Restoring movement in the thoracic spine: Gentle, hands-on techniques help mobilize the joints and soft tissues in your mid back.
• Addressing rib and shoulder tension: The ribs and shoulders are closely connected to the thoracic spine. Freeing up these areas can make a big difference.
• Balancing the foundation: Sometimes, issues in the pelvis, hips or low back can create tension higher up. We always check and address the whole body, starting with the pelvis as the foundation.
• Encouraging better posture and breathing: When your mid back moves well, it’s easier to stand tall and breathe deeply.

Many clients come in after trying other approaches—like chiropractic, massage, or physical therapy—and find that myopractic’s full-body style is what finally helps them move and feel better.

What You Can Do at Home

While hands-on care is powerful, there’s a lot you can do on your own to support your mid back:

1. Gentle Thoracic Rotations
Sit tall in a chair with your feet flat on the floor. Cross your arms over your chest. Slowly rotate your upper body to the left, hold for a breath, then rotate to the right. Repeat 5–10 times each side.

2. Open Book Stretch
Lie on your side with your knees bent and arms straight out in front of you, palms together. Slowly open your top arm, reaching it across your body and out to the other side, letting your chest and upper back rotate. Hold for a few breaths, then return to start. Repeat 5–8 times per side.

3. Wall Angels
Stand with your back against a wall, feet a few inches away. Press your lower back, upper back, and head into the wall. Raise your arms to make a “W” shape, then slowly slide them up and down the wall. Keep your shoulders relaxed. Repeat 10–15 times.

4. Take Movement Breaks
If you sit a lot, set a timer to get up and move every 30–60 minutes. Even a quick walk or a few stretches can help.

5. Breathe Deeply
Practice slow, deep breaths, letting your ribs expand out to the sides. This helps mobilize the thoracic spine and reduce tension.

Final Thoughts

Mid back pain can be stubborn, but it’s not something you have to live with. Myopractic care offers a gentle, full-body approach to help restore movement and ease tension—often when nothing else has worked.

Combine hands-on care with simple daily habits, and you’ll be well on your way to moving and feeling better.

If you’re ready to experience the difference, I’d love to help.

—Jason