Mid Back Pain Chiropractor in Sanford, FL — Gentle Chiropractic & Bodywork for Upper and Mid Back Relief

Mid back pain often feels like an invisible weight — that constant tension between your shoulder blades, stiffness after long hours at a desk, or the deep ache that makes it hard to take a full breath. While it’s less talked about than neck or low back pain, mid back discomfort can affect posture, breathing, and even how efficiently your body moves throughout the day.

At Journey Spinal Care in Sanford, FL, we take a personalized, hands-on approach to address mid back pain at its source. Our goal isn’t just to help you feel better — it’s to help you move better, breathe easier, and prevent pain from returning.

Learn more about our chiropractic services in Sanford, FL to learn how we can help you feel better and move better.

What Causes Mid Back Pain?

The mid back, or thoracic spine, connects your neck and lower back — a region that supports posture and anchors the ribs that help you breathe. Because it’s designed for stability rather than constant motion, this area is especially prone to stiffness, muscular tightness, and joint restriction.

Common causes of mid back pain include:

• Poor posture and prolonged sitting – Rounded shoulders and slouched posture can overload thoracic joints and weaken postural muscles.

• Muscle imbalance – Overactive pectoral muscles and underactive mid-back stabilizers (like the rhomboids) pull the shoulders forward.

• Repetitive motions or lifting – Twisting or lifting incorrectly strains intercostal and spinal muscles.

• Stress and tension – The mid back is one of the first areas to tighten under stress, especially between the shoulder blades.

• Respiratory mechanics – Shallow breathing and rib restriction can reduce mobility and increase mid back strain over time.

  
  

Research insight: Modern research continues to show how lifestyle factors influence mid back health. A 2018 study found that people who sit for more than seven hours a day and engage in little physical activity have significantly reduced thoracic spine mobility, contributing to stiffness, poor posture, and pain. Improving movement and posture through chiropractic care can help reverse these effects and restore healthy spinal motion (Kang et al., 2018, Journal of Physical Therapy Science, PubMed ID: 29730619).

If your daily routine involves long hours at a desk, you’ll love our blog on How Desk Work Causes Neck and Shoulder Pain.

Muscles Commonly Involved in Mid Back Pain

Many mid back symptoms come from muscle dysfunction rather than the spine itself. When some muscles tighten and others weaken, the imbalance creates tension and joint restriction.

Muscles often affected include:

• Rhomboids and Middle Trapezius: Stabilize the shoulder blades but often become overstretched or tight from slouching.

• Erector Spinae (thoracic region): Overworked from sitting or compensating for weak postural muscles.

• Intercostals: The small muscles between your ribs that can spasm and restrict breathing.

• Pectorals: Tight chest muscles that round the shoulders forward and strain the upper back.

• Latissimus Dorsi: A broad back muscle that can limit rib and shoulder movement when tight.

  
  

When these muscle groups aren’t balanced, even simple movements like sitting upright or turning your head can create discomfort.

 Learn more about how Marcus Gonzalez, LMT combines cupping, deep tissue, and assisted stretching to relieve muscle tension.

Related Symptoms and Long-Term Effects

Mid back discomfort can cause a ripple effect throughout your body.When your thoracic spine becomes stiff or misaligned, it can lead to:

• Neck and shoulder tension

• Headaches or restricted breathing

• Low back pain from compensations

• Rounded shoulders and forward head posture

• Fatigue or muscle knots between the shoulder blades

  
  

Over time, these imbalances can affect how efficiently you breathe and move. Addressing mid back pain early helps prevent chronic issues and keeps your body aligned from head to toe.

Read how our Massage Therapy in Sanford, FL complements chiropractic care to restore balance and flexibility.

How Chiropractic and Bodywork Help

At Journey Spinal Care, we don’t just chase pain — we correct the underlying dysfunction. Chiropractic adjustments gently restore mobility to the thoracic spine, while bodywork releases tight fascia and improves circulation.

Your personalized treatment plan may include:

• Gentle spinal adjustments to improve motion and alignment

• Manual therapy or cupping to reduce fascial tension

• Assisted stretching to restore flexibility

• Postural retraining to strengthen supportive muscles

• Lifestyle guidance on ergonomics and breathing

  
  

In some cases, we may also recommend Thorne supplements to support recovery and reduce inflammation naturally — such as magnesium for muscle relaxation or collagen for connective tissue health.

Learn more about our chiropractor Sammer Yacoub DC or check out our New Patient Special.

Self-Care Tips for Mid Back Pain Relief

Between visits, small daily habits can make a big difference in reducing mid back tension:

• Stretch daily: Use doorway or wall stretches to open the chest and relieve tight shoulders.

• Move frequently: Take posture breaks every 30–45 minutes.

• Breathe deeply: Practice diaphragmatic breathing to reduce tension in the intercostal muscles.

• Strengthen your back: Add gentle band pull-aparts or rows to your routine.

• Stay hydrated and support your recovery: Proper hydration and nutrient support promote tissue health and flexibility.

 At Journey Spinal Care, we believe care should be transparent and accessible. You can view our full pricing, including our New Patient Special, right on our website — no surprises, just straightforward care.

Your Journey to Relief Starts Here

If mid back pain is limiting your movement, your energy, or even your ability to take a full breath, you don’t have to keep pushing through.

You can book your appointment online, explore our FAQs for common questions, or contact us if you have any questions.

You can also call or text 321-926-4565 — we’ll be happy to answer your questions and help you start your journey to relief.

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