Clinic

Mid Back Pain

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Upper Body

Mid Back Pain

Thoracic Spine Pain

The mid back is comprised of the thoracic spine; it connects the neck and lower back. It is built for stability, with the rib cage attached to it forming a protective cage around the vital organs of the heart and lungs. The thoracic spine has a relatively narrow canal that allows your spinal cord to pass through.

All about Mid Back Pain

Georgia explains how Pilates can help with Mid Back Pain.

Causes of Mid/Upper Back Pain

The most common causes of thoracic back pain is inflammation. This can be caused by a number of reasons:

Trauma - Such as a fall, car accident, or sports injury
Poor Posture - For example, sitting slouched, or at a computer for a prolonged period of time
Using a heavy back pack
Repetitive strain injuries of the thoracic spine can be caused by overuse with inadequate muscular strength.

Sometimes certain spine conditions can cause thoracic back pain such as osteoporosis, scoliosis, arthritis and stenosis.

Symptoms of Mid/Upper Back Pain

Stiffness, reduced range of movement and pain are common symptoms. Sudden pain with sneezing, coughing, or laughing. Compression or disruption of the spinal cord can lead to tingling, numbness or weakness.

Relieving Back Pain

Medication - Seek appropriate pain relief to reduce discomfort and allow for more mobility exercises.

HEAT - A warm pack placed over the mid back pain region for 20min a few times a day can ease stiffness, tension and soreness and help to relax the muscles increasing ability to stretch and mobilise the spine.

Improving your posture - Especially at work! Review your work desk set up with the aim to improve your posture whilst working.

Increase activity levels - Even if you have to modify what you have to do, keeping as strong and flexible as you can will help. Plus do aim for a healthy body weight.

Thoracic Back Pain Exercises

Do watch the PBG information class on mid back pain, then try the QuickFix exercise class to learn how to safely mobilise, stretch and stabilise your mid back.

Free Class: Quick Fix for Mid Back Pain

Free Quick Fix video on Mid Back Pain

Got any questions?

Physio Tip!

Keep moving! If you have a sedentary job set an alarm for every hour to remind you to get up and move around.

Place your hands behind your head and take three big deep breaths lifting up the chest as you do so. Exhale slowly allowing the chest to return down.

Need more help?

Alert!

Contact your healthcare provider immediately if:

You have a sudden change in bladder and bowel control
You feel loss of sensation in the saddle region
You experience constant, severe and progressive pain that is not responding to treatment.

Are these exercises suitable for me?

Disclaimer: All information presented on this page is intended for informational purposes only and not for the purpose of rendering medical advice. The information contained herein is not intended to provide medical advice, diagnose, treat, cure or prevent any disease.

Continue your rehab with us

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Daily10 Upper Body Mobility

Upper Back Stiffness

Everyday20 Upper Body Refresh

Georgia is a fantastically experienced and knowledgeable physiotherapist.

Oliver Templeton-Ward

Consultant Orthopaedic Surgeon

Ask the Physio!

Need advice? Unsure about how to treat your symptoms?

Fill in the form below and Georgia will be in touch to find out how she can help and support you in your rehab journey

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Interested in signing up for Pilates classes? Take a look at our plans.

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Georgia is busy in physio clinic right now but she will get back to you as soon as possible.

If you haven't already, then check out our Quick Fix video.

With over 20 years of experience in Physiotherapy clinics and the NHS, Georgia, a Chartered Physiotherapist, is here to guide you on a journey of self-empowerment and rehabilitation.

Feedback from our PBG community

Georgia is a fantastically experienced and knowledgeable physiotherapist. When I find out we are sharing a patient I always breathe a sigh of relief as I know they are in the safest of hands.

Oliver Templeton-Ward.

Consultant Orthopaedic Surgeon

Georgia's short daily physio classes have completely changed my fortunes. I have worn vertebrae with a side order of knackered discs in my lower back and if it wasn't for these daily routines, whether at home or travelling, I'd go under. Thank you Georgia.

Martin Clunes, MBE.

Actor

PBG is more than "just classes" - it’s a community! Even when I have been away from my mat for a while, Georgia always encourages me to find my way back and gives me a warm welcome. I NEVER regret doing a PBG class, but I always regret missing them!

Amy F.

PBG Member

Georgia is a fantastic physiotherapist. She has helped me with postoperative recovery and both my children with shoulder and hip problems. I would highly recommend her.

Emma.

Very knowledgable and effective physiotherapist. Patients are lead through their rehab and taught to have a good understanding of their condition leading to excellent outcomes.

Anthony Hearnden .

Consultant Orthopaedic Surgeon

PBG was recommended by a friend and is fantastic. What enticed me was the mix of chartered physio alongside Pilates. Georgia is great at lifting spirits and encouragement!

Vicky P.

PBG Member

I was first referred to Georgia regarding knee injuries from marathon training some years ago. From then on she has been my 'go to' for various lower back and lower limb issues. Always friendly and welcoming, Georgia's thorough assessment, clear explanation and directed treatment have always been both effective and reassuring. The breadth of her professional knowledge and selfless passion for her work is plain - that she is so highly regarded in our wider community is no surprise.

Mark.