Aching, stiffness or a nagging tightness between or below your shoulder blades is more common than many people realise, and it often shows up during long desk days. This is upper back pain, also called thoracic spine pain, and it affects a meaningful share of adults.
The good news is that it usually responds well to movement rather than rest. Here is what upper back pain is, why it happens, what helps, and when it is worth seeing a physio.
In this article
What is upper back (thoracic) pain?
The thoracic spine is the middle section of your back, running from the base of your neck to the bottom of your ribs. Upper back or thoracic pain is discomfort in this region, often felt between or below the shoulder blades.
It is usually a mechanical, movement-related problem rather than a sign of anything serious, and it often eases as you get moving.
Why does upper back pain happen?
Upper back pain is often a load and movement problem. It tends to appear when the mid-back stays in one position for too long, or when the demand on it outpaces what it is used to. Common contributors include long periods of sitting, screen and desk work, low overall movement, and sometimes a change in activity or load.
It is rarely one single cause. Posture habits, time in one position and general activity levels usually stack up together.
Why does it flare with desk work?
Long stretches at a desk mean the mid-back holds a fairly still, rounded position for hours, and the muscles can feel tired, tight and achy as a result. This is why upper back stiffness often climbs in the indoor winter season, when we tend to sit more. The issue is usually not that one posture is dangerous, but that staying in any position too long without moving is uncomfortable.
What actually helps upper back pain?
Movement is the theme. A typical approach includes:
- Regular movement breaks through the day rather than long unbroken sitting
- Thoracic mobility and gentle strengthening exercises
- Adjusting your desk setup and screen height where possible
- Building general activity and strength over time
Research in office workers suggests thoracic mobility exercises and hands-on treatment can both help, and many people improve with a simple, consistent plan.
Simple ways to move your mid-back
Small, frequent movement often helps the mid-back feel better. General ideas include gentle upper-back extensions over a chair, seated rotations, and shoulder-blade squeezes, along with standing up and moving regularly. Keep movements comfortable rather than forced, and a physio can tailor them to you.
When should you see a physio?
See a physio if your upper back pain is persistent, limiting your work or sleep, or not settling with movement, or if you simply want a clear plan. It is also worth getting assessed promptly if the pain followed a significant injury or fall, is severe, or comes with symptoms such as chest pain, breathlessness, unexplained weight loss, fever, or pins and needles or weakness in the arms or legs, as these need particular attention.
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Helping You Perform at Your Best
At ACE Sports Medicine in Upper Mount Gravatt, our physiotherapists provide personalised care for upper back and thoracic pain across Brisbane's southside, from settling symptoms to a plan that keeps you moving well. Your first appointment includes an assessment and a starter plan.