Upper and mid-back pain can feel sharp, achy, tight, or “stuck,” especially after long periods of sitting, working at a computer, carrying children, lifting, or training. Many people also notice difficulty taking full breaths, rib discomfort, or tension that spreads into the neck, shoulders, or low back. In addition, this discomfort can make simple daily movements feel more tiring or restricted.
Because this part of the spine supports both posture and movement, even small restrictions can affect breathing, comfort, and how easily you perform daily activities. As a result, many people find that mid-back tension builds gradually before becoming noticeably painful.
At Triada Health Ottawa, our chiropractors provide effective care to improve mobility, reduce tension, and support healthier movement patterns—so you can work, lift, train, and breathe comfortably again.
Why Upper & Mid-Back Pain Happens
The thoracic spine (your mid-back) anchors your ribs, shoulder blades, and posture. When these joints become stiff or irritated, or when surrounding muscles tighten, discomfort can spread quickly.
Common causes include:
- Desk or laptop posture
- Carrying children or backpacks
- Stress or shallow breathing
- Lifting or athletic strain
- Repetitive movements
- Postpartum posture changes
- Long hours of driving or studying
- Rib restrictions (common with coughing or sneezing)
According to the Mayo Clinic, posture-related strain and prolonged sitting are major contributors to mid-back pain, especially in adults who work at computers. Therefore, improving mobility and addressing muscular tension can make a meaningful difference in comfort and function.
How Chiropractic Helps Upper & Mid-Back Pain
Chiropractic care supports:
- Joint mobility
- Muscle relaxation
- Breathing mechanics
- Shoulder and rib movement
- Improved posture
- Reduced stress-related tension
Your chiropractor may use:
- Joint mobilizations
- Soft-tissue release
- Breathing and rib mobility techniques
- Movement and posture strategies
- Strength and stability guidance
Treatment is always tailored to your lifestyle—whether you’re at a desk all day, caring for young children, postpartum, or an athlete needing better movement for training.
Related Conditions We Support
Rib Pain & Breathing Discomfort
Rib and thoracic restrictions frequently overlap.
Neck & Shoulder Pain
Stiffness in the mid-back often changes how the neck and shoulders move.
Headaches & Tension Patterns
Poor thoracic mobility and forward posture can contribute to headaches.
TMJ & Jaw Tension
Postural strain can influence jaw mechanics and breathing patterns.
Postpartum Discomfort
Feeding posture, carrying baby gear, and core changes that affect the upper back.
When Mid-Back Pain Needs Medical Evaluation
Although most mid-back pain is mechanical and improves with conservative care, you should seek medical attention if you experience symptoms such as fever, sudden shortness of breath, numbness, or pain that is unchanged with movement. However, if your pain increases with certain positions or activities, chiropractic care is often an appropriate first step.
- Sudden severe pain after injury
- Fever or unexplained weight loss
- Respiratory symptoms
- Numbness or tingling in the legs
- Chest pain not related to movement
Chiropractic care is safe and complementary to other medical treatments when necessary. Therefore, it can be included as part of a broader approach to your health.
Meet the Chiropractors Supporting Upper & Mid-Back Pain
Dr. Andrew Bell — Thoracic Mobility, Rib Mechanics & Strength-Based Movement
Dr. Bell works extensively with mid-back and rib mobility, helping patients improve breathing mechanics, lifting form, and overall movement. Additionally, his detail-oriented style is ideal for active individuals and those with posture-related strain.
Dr. Courteney Werner — Posture, Stress Patterns & TMJ-Related Upper-Back Tension
Dr. Courteney helps patients experiencing neck–mid-back tension from stress, desk work, posture imbalance, or TMJ. Her use of Activator, CATS, and Graston® techniques offers an effective approach.
Dr. Jessie Hsieh — Mobility Care for Stiffness & Postural Fatigue
Dr. Jessie supports those dealing with stiffness from desk work, parenting, or repetitive movement. Her calm, mobility-focused approach helps patients move more freely and comfortably.
Additional Support for Upper & Mid-Back Pain
Many patients benefit from combining chiropractic care with:
These therapies complement chiropractic care and support lasting results.
Book Chiropractic Care for Upper & Mid-Back Pain in Nepean, Ottawa
🔗 Book Your Appointment Online
📞 613-695-1213
📧 admin@triadahealthottawa.com
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