Physiotherapy for Back Pain Articles
Navigating Middle Back Pain: Practical Tips for a Pain-Free Life

Navigating Middle Back Pain: Practical Tips for a Pain-Free Life

Middle back pain is a common complaint that affects people of all ages. It can be caused by various factors, ranging from poor posture to more serious conditions like herniated discs or arthritis. Ergonomic-related back pain comprises 60% of Singapore's confirmed occupational disease cases between 2019 and 2021. In this article, we will explore the possible causes of middle back pain and discuss different remedies and medical treatments that can help alleviate the discomfort.

Possible Causes of Middle Back Pain

Middle back pain is a condition where structures along the thoracic spine are affected by various conditions that may cause abnormalities in their functions. Middle back pain occurs due to various factors, including the following:

Poor Posture

Middle back pain can be attributed to poor posture, as this bad habit places excessive strain on the muscles, ligaments, and joints in that region. When you consistently maintain an improper posture, such as slouching or rounding your shoulders forward, it disrupts the natural alignment of the spine and places additional stress on the middle back.


Obesity is another factor that can contribute to middle back pain. Excess weight puts additional pressure on the spine, leading to discomfort and potential injuries. Engaging in a combination of healthy eating and regular exercise to shed excess weight can effectively alleviate back strain and reduce associated pain.


As we age, our bodies go through natural changes that can contribute to middle back pain. The spinal discs, which act as cushions between the vertebrae, gradually lose their flexibility and may become thinner. This can lead to conditions like degenerative disc disease, which can cause middle back pain. Strength training exercises, regular stretching, and maintaining a healthy lifestyle can help slow down the ageing process and minimize the risk of developing such conditions.

Muscle Strain or Sprain

Muscle strain or sprain in the middle back is a common cause of pain. This can occur due to sudden movements, improper lifting techniques, or engaging in activities that put excessive strain on the back muscles.

Resting the affected muscles, applying heat or cold packs, and gentle stretching exercises can help relieve the pain. However, if the pain persists or worsens, it's important to consult with a healthcare professional for a proper diagnosis and treatment plan.

Fractured Vertebrae

In more severe cases, mid-back pain can be caused by fractures in the thoracic and lumbar spine. This can occur due to traumatic events like falls or accidents. If you suspect that you have broken bones in the back, it's crucial to seek immediate medical attention.

Treatment options for fractured vertebrae may include wearing a brace, physical therapy, or, in some cases, surgical intervention. A healthcare professional will assess the severity of the fracture and recommend the most appropriate treatment plan.

Herniated Disc

A herniated disc in the middle back can also lead to significant pain. This happens when the inner core of a spinal disc protrudes through the outer layer, potentially irritating a nearby pinched nerve.

Treatment options for a herniated disc may include physical therapy, pain management strategies, and, in severe instances, surgical intervention. It's important to consult with a healthcare professional to determine the best course of action based on the severity of the herniation.

Spinal Stenosis

Middle back pain associated with spinal stenosis usually occurs when the stenosis affects the thoracic spine, which is the region of the spine corresponding to the middle back.

This is a condition characterized by the narrowing of the spinal canal, which is the hollow space within the spinal column that houses the spinal nerves. The spinal column is made up of individual vertebrae, and between these vertebrae are openings that allow the spinal nerves to exit the spinal canal and branch out to different parts of the body.

When spinal stenosis occurs, the narrowing of the spinal canal puts pressure on the spinal nerves, leading to various symptoms, including middle back pain.


Arthritis is a chronic condition that can affect the joints in the middle back, leading to pain and stiffness. Osteoarthritis and rheumatoid arthritis are the most common types that can affect the spine.

Treatment options for arthritis may include pain medications, physical therapy, and lifestyle modifications. In some cases, joint injections or surgical interventions may be necessary. A healthcare professional will provide a tailored treatment plan based on the type and severity of arthritis.


Osteoporosis, a condition characterized by reduced bone density, can also contribute to middle back pain. As the bones become weaker and more prone to fractures, individuals with this bone disease may experience significant discomfort in the middle back.

Treatment options for osteoporosis may include lifestyle modifications, calcium and vitamin D supplementation, medication, and fall prevention strategies. It's important to consult with a healthcare professional for a comprehensive evaluation and personalized treatment plan.

Ways to Relieve Pain in the Middle Back

Relieving middle back pain may be as mild as relieving muscle tension and changing some bad habits that cause this problem or as intensive as surgeries as the last resort to treat middle back pain.

Lifestyle Modification

Making certain lifestyle modifications can have a positive impact on reducing middle back pain because, as mentioned previously, lifestyle factors like poor posture and obesity can contribute to middle back pain.

Incorporating regular exercise in your daily routine, such as low-impact activities like swimming or walking, can effectively enhance the strength of the muscles that support the spine. It's also essential to maintain a healthy weight, as excess weight can put additional strain on the back. Avoiding smoking and excessive alcohol consumption can also contribute to a healthier spine.

Home Remedies

Several home remedies can provide relief from middle back pain. Applying heat or cold packs to the affected area can help reduce inflammation and alleviate discomfort. Gentle stretching exercises and yoga poses that target the middle back can promote flexibility and relieve tension. Additionally, practising relaxation techniques such as deep breathing and meditation can help manage stress, which can contribute to back pain.

Physical Therapy

Physical therapy is a highly effective treatment option for middle back pain. A physical therapist will assess your condition and design a personalized exercise program to target the specific muscles and improve mobility.

Physical therapy sessions may include a combination of stretching exercises, strengthening exercises, and manual therapy techniques. Following a consistent physical therapy plan can lead to significant pain relief and improved functional abilities.


Physiotherapy, also known as physical rehabilitation, focuses on restoring and maintaining physical function. It utilizes various techniques such as exercise, manual therapy, and electrotherapy to address pain and promote healing.

A physiotherapist, such as our experts at Phoenix Rehab, will assess your condition and develop a customized treatment plan to address the underlying causes of your middle back pain. Regular sessions of back pain physiotherapy in Singapore can help reduce pain, improve mobility, and enhance your overall quality of life.

Medical Treatment

While lifestyle modifications and home remedies can often provide relief from middle back pain, there are cases where medical treatment becomes necessary.


Painkillers, such as nonsteroidal anti-inflammatory drugs (NSAIDs) and acetaminophen, can help alleviate middle back pain by reducing inflammation and blocking pain signals. However, it's important to use these medications as directed and under the guidance of a healthcare professional. Long-term use of painkillers can have adverse effects on the body, so it's best to explore other treatment options in conjunction with painkillers.

Minimally Invasive Procedures

In some cases, minimally invasive procedures may be recommended to address middle back pain. These procedures aim to treat the underlying cause of the pain while minimizing the impact on surrounding tissues. Examples include corticosteroid injections, nerve blocks, or radiofrequency ablation. These procedures are typically performed by specialists and can provide significant pain relief and improved function.

Surgical Interventions

Surgical interventions are usually considered as a last resort when all other treatment options have been exhausted. They are typically reserved for severe cases where the underlying cause of middle back pain requires surgical correction.

Surgical procedures may involve herniated disc removal, stabilising fractured vertebrae, or correcting spinal deformities, as in the case of scoliosis. A healthcare professional will assess your condition and determine whether surgery is the most appropriate course of action.

When to Seek Medical Attention

Although treating middle back pain can be done effectively through lifestyle modifications and home remedies, there may still be instances when it is necessary to seek medical attention.

If your pain is severe, persistent, occurring for too long that it may be considered chronic back pain, or is accompanied by other symptoms such as numbness, tingling, or loss of bowel or bladder control, it's important to consult with a healthcare professional immediately.

The chronic and severe pain with these symptoms may be indicative of a more serious underlying condition that requires a more accurate diagnosis and prompt medical evaluation and treatment to prevent further complications from occurring.

Final Words

Middle back pain can significantly impact your daily life and overall well-being. By understanding the possible causes and exploring various remedies and medical treatments, you can take steps towards finding relief. Remember to prioritize good posture, maintain a healthy weight, and engage in regular exercise to strengthen the muscles supporting your spine.

If you're experiencing persistent or severe middle back pain, don't hesitate to seek medical attention. A healthcare professional can provide a thorough evaluation and recommend the most appropriate treatment plan to help you overcome the discomfort and improve your quality of life.

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