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
The V-A-S-T Approach to get you out of pain
Vision
Discover the root cause: We check the thoracic spine, ribs, and surrounding posture together, since this area rarely acts alone.
Alignment
Restore balance: Adjustments and soft tissue work to release the tension and restore motion through the mid-back.
Strength
Build lasting capacity: Postural and strength work so the area that's been compensating gets its own support instead of carrying the load alone.
Transformation
Live without limits: The knot between your shoulder blades stays gone because the area around it is finally pulling its own weight.
What relief looks like
"I've been a patient of Dr. Mae Li for over 3 years and I highly recommend her - she is fantastic. Dr. Mae is professional, thorough, empathetic, and fun! She's gotten me through multiple injuries, always with a gentle touch, even keel, and appropriate sense of humor. I'm so grateful to work with her."
"Dr. Mae Li DC, cured my left shoulder pain in only four visits. I was blessed to have received such exceptional care which included spinal adjustments- manipulations, exercises to improve my posture and help control my stress. Thank you Dr. Li."
"Dr. Li is magnificent. Kind, smart, gentle. She diagnosed my problem correctly before the x-ray came in, and is teaching me how to take care of myself."
"Dr. Mae Li is great! She provided very specific guidance for a hamstring issue, which improved it materially in the first month. Thanks!"
"Visiting with Dr. Li is always a highly positive, multi-faceted experience. Not only was the issue for which I was visiting quickly and accurately diagnosed, we discussed diet and proper squat form as well. Though I often fail, Dr. Li, I promise to do the exercises you prescribed!"
"Dr. Mae Li is really wonderful. She is thorough, effective and a great listener. She gives great suggestions about stretches and preventative exercises. She also really gets to know her patients."
"When I was diagnosed with sciatica at age 50 my doctor sent me to see these incredible sports medicine experts so they could tailor my rehab and exercise to my very active lifestyle. I didn't have a sports injury but they helped me heal & rehab through prescribed activity (so I didn't need to go to a PT) and I got stronger than ever while healing! They also taught me how to prevent reoccurrence. Being in my late 50s now, I've contended with various issues -- radiculitis, broken foot, knee strain, back pain -- and I always feel relief even after one visit. The primary technique they use (Active Release) feels amazing! They really listen and explain everything and it's all very easy to understand. Dr Mae Li is brilliant, funny, and extremely effective. (I'm always a little sad when she says I don't need to come back.) I'd recommend this woman to anyone in a heartbeat."
"Dr. Mae Li is absolutely wonderful. I've been going to her for the better part of two years to manage my back and neck pain and stiffness and she's been a valuable part of my physical therapy and maintenance routine."
"I am a former collegiate tennis player, I have had knee tendinitis for the past 6 years. After seeing five physical therapists, I was almost convinced there was no fix for my ailment. In a matter of four visits, Dr. Li discovered a simple solution to the problem, involving a slight modification to my movement pattern while playing. This was without time-intensive rehabilitation exercises. I am forever grateful to Dr. Li for keeping me on the court."
"I love Mae! She's a fanatic listener and clinician. She's the best."
"Have a leg injury getting worse over time. Dr. Mae Li helped me first relieve the pain and then have been constantly helping me in recovering and getting better with PT homeworks! Highly recommended."
"Dr. Mae Li is caring, professional, friendly and knows how to apply the right technique at the right time. She takes the time to explain the details and her care is genuine."
"Dr. Li is the absolute best! She has taken care of my neck and more recently my broken elbow, she takes the time to understand what my issues are and works magic. I had been struggling to find help for my elbow and Dr. Li scheduled me in ASAP and has provided great care and I can see tremendous improvement with her!"
"Dr. Li was super-helpful with effective adjustments, exercises, and advice that kept me moving."
"Mae did a great job (again) getting a hurt part back in order. Good insights and advice on what to do as well as therapy."
"Mae listened carefully as I described my pain and worked with me through a series of questions and motions, to determine my flexibility. She quickly assessed the situation, and began treatment. After that, she gave me some "homework" exercises, so I could address my pain on my own at home. All the while, Mae was attentive, interested, and focused. I felt very comfortable with her, and I'm looking forward to my next treatment."
"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.