If you’ve ever caught yourself rubbing that sore spot between your shoulder blades, you’re not alone. Mid-back pain — especially between the shoulder blades — is one of the most common issues we see here at Highland Spine + Sport in Roanoke, VA.
This discomfort often feels like a dull ache, tension, or “knot” that just won’t go away, especially after long days at a desk, driving, or scrolling on your phone. But here’s the good news: this type of pain is highly treatable when you address the root cause instead of chasing symptoms.
Most mid-back (thoracic) pain isn’t from a single injury — it’s from repetitive stress, postural fatigue, and muscular imbalance.
Research shows that prolonged sitting and poor posture reduce mobility in the thoracic spine, leading to:
Over time, this combination leads to tension, stiffness, and pain that radiates across the mid-back or up into the neck and shoulders.
At Highland Spine + Sport, our approach is rooted in science and movement-based care. Here’s what research supports for mid-back pain relief:
Studies consistently show that taking posture breaks every 30–60 minutes decreases musculoskeletal discomfort. Simply standing up, walking, or doing light stretches keeps blood flowing and prevents stiffness.
Foam rolling and gentle thoracic extensions over a chair or foam roller help restore motion to stiff joints. Cat-cow stretches, open-book rotations, and wall angels are great options to start.
A strong mid-back supports better posture and spinal health. Incorporate rows, band pull-aparts, and Y/T/W exercises a few times a week to build endurance and stability.
Stress contributes to tension and shallow breathing, both of which increase muscular fatigue. Deep diaphragmatic breathing helps calm your nervous system and relax tight muscles around the spine.
When you visit Highland Spine + Sport, you’ll experience care designed to find the cause, fix the dysfunction, and elevate your performance.
Our evidence-based treatments include:
We don’t just want you pain-free — we want you to move, feel, and live better.
Our process, known as The Highland Approach, focuses on three pillars:
If you’re tired of that constant mid-back tension or that ache between your shoulder blades, don’t wait. Schedule your appointment with Dr. Matthew Amos at Highland Spine + Sport in Roanoke, VA today — and start your journey to lasting relief.