Three Ways to Relieve Mid-Back Pain

Ah, mid-back pain. We've all been there, haven't we? That dull ache that creeps up on you after a long day at work or a restless night's sleep. It's frustrating, it's uncomfortable, and it can seriously put a damper on your quality of life. But fear not. Relief is within reach! In this guide, we'll explore three effective ways to alleviate mid-back pain, focusing on the expertise of Saskatoon's finest: E3 Chiropractic + Wellness.

Understanding the Causes of Mid-Back Pain

Before diving into solutions, let's unpack what's causing that pesky mid-back pain in the first place. The mid-back, or thoracic region, is a complex area comprised of vertebrae, discs, muscles, and nerves.

Discomfort in this area can arise from various factors, including:

Poor Posture

Poor posture significantly contributes to mid-back pain, as it places excessive strain and stress on the thoracic region of the spine.

When individuals consistently slouch, hunch forward, or maintain improper alignment, it disrupts the natural curvature of the spine, leading to increased pressure on the vertebrae, discs, muscles, and ligaments of the mid-back area. This can result in muscle imbalances, as specific muscles become overstretched and weakened while others become tight and overactive.

Over time, this chronic strain and imbalance can lead to inflammation, muscle tension, and joint dysfunction in the mid-back region, causing discomfort, stiffness, and pain.

Muscle Strain

Muscle strain is a common precursor to mid-back pain, often resulting from overexertion, sudden movements, or prolonged periods of repetitive activity that cause the muscles of the thoracic region to become overstretched or injured.

When muscles are subjected to excessive tension or stress. This muscular dysfunction compromises the stability and support of the mid-back region. It contributes to muscle imbalances, as the affected muscles become weakened and less capable of supporting the spine and maintaining proper alignment. As a result, individuals may experience localized pain, stiffness, and restricted mobility in the mid-back area, further exacerbating discomfort and limiting functional capacity.

Therefore, addressing muscle strain through appropriate rest, stretching, and rehabilitation techniques is crucial for alleviating mid-back pain, restoring muscular balance, and promoting optimal spinal health.

Joint Dysfunction

Stiff joints in the mid-back region can significantly contribute to the onset and persistence of mid-back pain, as they restrict normal spinal mobility and compromise overall biomechanical function. When joints within the thoracic spine become rigid or inflamed due to factors such as age, degenerative changes, injury, or repetitive strain, it impedes the natural movement and flexibility of the vertebral column.

This restriction places increased stress on adjacent joints, muscles, and soft tissues and disrupts the harmonious interplay between spinal segments, leading to compensatory movements and muscle imbalances.

Consequently, individuals may experience localized discomfort, tenderness, and limited range of motion in the mid-back area, as the stiff joints cannot adequately absorb or distribute forces, resulting in increased pressure and strain on surrounding structures. Addressing stiff joints through targeted interventions such as chiropractic adjustments, mobilization techniques, and therapeutic exercises is essential for restoring spinal mobility, alleviating mid-back pain, and enhancing overall musculoskeletal function and well-being.

How to Relieve Your Mid-Back Pain

Movement Breaks

Our spine and body are designed to move!

Incorporating movement breaks throughout your day offers many benefits that contribute to improved physical and mental well-being. Regular breaks from prolonged sitting or repetitive tasks help to alleviate muscle tension, reduce stiffness, and enhance circulation, promoting optimal blood flow and nutrient delivery to vital organs and tissues.

Movement breaks also foster improved posture and spinal alignment, mitigating the risk of musculoskeletal issues such as back pain or neck strain. Additionally, engaging in brief bouts of physical activity throughout the day stimulates the production of endorphins, neurotransmitters responsible for enhancing mood, reducing stress, and boosting energy levels.

By prioritizing regular movement breaks, you can rejuvenate your body and mind, enhance productivity, and cultivate a more balanced and health-conscious lifestyle.

All it takes is 20 seconds of movement every 30-60 minutes to decrease your pain and improve the health of your spine!


Stretching is pivotal in alleviating mid-back pain, offering many benefits that promote flexibility, mobility, and overall spinal health. By incorporating targeted stretching exercises into your daily routine, you can effectively alleviate muscle tension, improve posture, and enhance the range of motion in the thoracic region.

Stretching helps to elongate tight muscles and ligaments, reducing strain on the spine and alleviating discomfort associated with muscle imbalances or joint dysfunction. Additionally, regular stretching promotes circulation, facilitating the delivery of essential nutrients and oxygen to the muscles, which aids in the healing process and reduces inflammation.

By embracing a consistent stretching regimen, you can optimize spinal alignment, alleviate mid-back pain, and enhance your overall quality of life.

Seek Assistance From A Saskatoon Chiropractor and Physiotherapist at E3

Seeking care from a chiropractor and a physiotherapist for mid-back pain offers a comprehensive and multidisciplinary approach to addressing the underlying causes and symptoms of discomfort.

By combining the expertise of both professionals, individuals can benefit from a holistic treatment plan tailored to their specific needs, addressing joint restrictions and muscular dysfunctions contributing to mid-back pain.

This collaborative approach facilitates more effective pain relief, enhances overall spinal health, reduces the risk of future injuries, and promotes long-term wellness and functional improvement. By prioritizing integrated care from a chiropractor and physiotherapist, individuals can optimize their recovery outcomes and achieve a higher quality of life, free from debilitating mid-back pain and associated limitations.

Take Control of Your Health with E3 Chiropractic + Wellness.

Don't let mid-back pain hold you back from enjoying life to the fullest.

By consulting a Saskatoon Chiropractor and Physiotherapist at E3 Chiropractic + Wellness, you can address the root causes of your discomfort and embark on a path to lasting relief.

Click HERE to book an appointment and discover how our comprehensive approach to care can transform your health and well-being.

Remember, you deserve to live pain-free, and we're here to help you achieve your wellness goals.


Dr. Kurtis Gryba

Dr. Kurtis Gryba

Chiropractor | Owner

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