The part of the spine that gets overlooked
The thoracic spine — your upper and mid-back — doesn't get talked about as much as the neck or low back, but it takes on plenty of strain of its own.
It's especially common in people who spend hours hunched toward a screen, or who carry tension from long runs or training blocks. Because it sits between two areas that get more attention, upper and mid-back pain is often overlooked or written off — treated the same as anywhere else in the spine, it responds well.
Signs you might be dealing with it
- A deep ache or tightness between the shoulder blades
- Pain that's worse after long stretches at a desk or during a run
- A "knot" that doesn't fully release with stretching or foam rolling
- Stiffness that makes it hard to take a full, deep breath
- Pain that flares with twisting or reaching overhead
Relieve, rehab, strengthen — applied to upper & mid-back pain
Assess
We check the thoracic spine, ribs, and surrounding posture together, since this area rarely acts alone.
Relieve
Adjustments and soft tissue work to release the tension and restore motion through the mid-back.
Rebuild
Postural and strength work so the area that's been compensating gets its own support instead of carrying the load alone.
What relief actually looks like
"Mae has done amazing work for me. I had a debilitating upper back issue that left me writhing in pain during a long run where I had to limp about two miles home. After three procedures I am back to nearly 100% normal, which I find remarkable. Thank you for the great work, Mae!"
Upper & mid-back pain, answered
Click a question for the answer — or see the full FAQ for pricing, insurance, and what to expect.
Why does my upper back hurt if I mostly sit at a desk?
Sitting rounds the upper back forward and holds the muscles between the shoulder blades in a stretched, weakened position for hours at a time — the ache is that tissue asking for relief and support.
Can running or training cause upper back pain?
Yes — poor form under fatigue, or a training block that ramped up quickly, can overload the thoracic spine and surrounding muscles the same way it overloads any other joint.
Why won't stretching alone fix it?
Stretching can ease the tightness temporarily, but if the muscles that should be supporting that part of the spine are weak, the tension rebuilds. Strength work is usually the missing piece.
How is upper back pain different from low back pain treatment?
The approach — relieve, rehab, strengthen — is the same, but the specific joints, muscles, and movement patterns involved are different, so the exam and exercises are tailored to the thoracic spine specifically.