What muscles could cause mid back pain?

Muscles that may contribute to mid back pain include longissimus thoracis, iliocostalis thoracis, spinalis thoracis, semispinalis thoracis, Thoracic rotator, serratus posterior superior, External intercostal muscle, Internal intercostal muscle. Trigger points, strains, or weakness in these muscles can refer pain to this area.

Upper Back

Mid Back

Q: What causes pain in the mid back?

Common causes of mid back pain include thoracic spine stiffness from sedentary lifestyle, muscle strain from heavy lifting with poor form, intercostal muscle strain from twisting or coughing, trigger points in thoracic erector spinae, postural kyphosis from hunching. The specific cause depends on the nature of the pain, how it started, and which movements aggravate it.

Mid back pain affects the thoracic spine region between the shoulder blades and the lower back. It involves the thoracic erector spinae, latissimus dorsi, and intercostal muscles, and is commonly caused by prolonged sitting or thoracic rigidity.

Medical Disclaimer

This information is for educational purposes only and does not constitute medical advice. Consult a qualified healthcare provider for proper diagnosis and treatment of any pain or medical condition.

Common Causes

Thoracic spine stiffness from sedentary lifestyle

Muscle strain from heavy lifting with poor form

Intercostal muscle strain from twisting or coughing

Trigger points in thoracic erector spinae

Postural kyphosis from hunching

Muscles in This Area

Upper Back

longissimus thoracis

The longest erector spinae muscle, running parallel to the spine from sacrum to mid-back, it extends the spine and maintains upright posture. Essential for deadlifts, squats, and spinal stability in powerlifting. Weakness leads to back rounding under load.

Erector spinae strainThoracolumbar fasciitis

Upper Back

iliocostalis thoracis

Iliocostalis thoracis, mid erector spinae, runs parallel to spine from low-mid back to upper ribs, aiding thoracic extension and breathing. Supports rows, pulls, and posture in upper body training.

Thoracic strainPostural myofascial pain

Upper Back

spinalis thoracis

Thoracic portion of spinalis, thickens medially for extension.

Thoracic strain

Upper Back

semispinalis thoracis

Semispinalis thoracis is a deep erector spinae muscle from thoracic spine, extending the vertebral column. Maintains thoracic posture during deadlifts and rows. Prevents slouching in prolonged sitting.

Thoracic strainErector spinae myofascial pain

Upper Back

Thoracic rotator

Thoracic rotators likely refer to deep rotatores muscles spanning thoracic vertebrae, rotating the spine. Stabilize mid-back for posture in lifts like overheads.

Thoracic facet syndromeRotator strain

Upper Back

serratus posterior superior

Upper back deep muscle from cervical/thoracic spine to upper ribs, elevates ribs for inhalation. Supports breathing during core work.

Respiratory myofascial painCostovertebral strain

Chest

External intercostal muscle

External intercostals are thin muscles between the ribs that elevate them during inhalation, aiding deep breathing for core stability in lifts. They're vital for endurance athletes needing efficient oxygen uptake. Fitness training enhances respiratory muscle power.

Intercostal muscle strainCostochondritisRib fracture

Chest

Internal intercostal muscle

Internal intercostals between ribs assist expiration and stabilize chest in lifts.

Intercostal muscle strain

Stretches That May Help

Child's pose

Cat-cow

Seated spinal twist

Cat-cow pose

Thread the needle

Thoracic extension over foam roller

Cat cow

Thoracic flexion

Seated twist

Book opener

Upper back extension

Rib lift stretch

Side bend stretch

Seated rib expansion

Rib cage expansion stretch

Recommended Exercises

When to See a Doctor

Seek medical attention if mid back pain is accompanied by numbness or weakness in the legs, loss of bladder or bowel control, or severe pain after a fall or impact.