What Causes Middle Back Pain Around the Rib Cage and How Can I Fix It?
Apr 13, 2025
Pain around the rib cage can make it hard to do anything. Even small movements like getting in and out of a car can feel uncomfortable and stiff. When this pain persists, it can lead to frustration, limit mobility, and make it difficult to enjoy life. Understanding why you are experiencing mid-back pain around the rib cage can help you find effective, lasting relief and move comfortably again. This guide rib flare will explore common causes of rib cage pain and ways to treat and prevent it.
Posture AI's posture correction app can help you achieve your goals by identifying the root cause of your middle back pain around the rib cage and offering simple exercises to improve your movement.
Table of Content
What Causes Middle Back Pain Around the Rib Cage?
Middle back pain often stems from issues involving the thoracic spine and rib joints. Damage to this area can lead to various injuries or conditions that cause discomfort around the rib cage and the surrounding structures within the back. The rib cage is a vital structure comprised of 24 ribs, two clavicles, and a sternum. This bony housing protects essential organs such as the heart and lungs. The intercostal muscles bind the ribs to the back muscles, assisting with breathing and stability. Rib pain can manifest in different regions, including the chest, shoulders, and back.
It’s crucial to understand what might be causing middle back pain related to the rib cage so appropriate treatments can be employed for effective relief. Sources of this discomfort range from minor injuries to more serious health conditions. If persistent pain does not subside after conservative therapy methods have been tried, it may signal deeper musculoskeletal problems requiring medical assessment and intervention strategies for proper care. Such discomfort can affect individuals of any age or demographic, highlighting how essential it is to correctly diagnose and treat any underlying issues.
Common Causes of Middle Back Pain Around the Rib Cage
Different factors can lead to discomfort around the rib cage, causing pain in the middle back area. To treat this effectively and find relief, it’s crucial to understand these causes and how they contribute to the pain:
Muscle Strains
Middle back pain is frequently attributable to muscle strains, which often arise from heavy lifting or abrupt, forceful movements. The sharp, acute pain that characterizes a muscle strain typically emerges from a precise area within the rib cage region. This discomfort can intensify when taking deep breaths or twisting the torso and may be accompanied by a popping sensation at the time of injury.
The intercostal muscles are prone to experiencing an intercostal muscle strain. These muscles connect the ribs and aid in breathing and movement of the torso. Sustaining damage to these particular muscles can lead to considerable distress and interfere with routine tasks.
Poor Posture
Chronic pain in the middle back can often be traced back to poor posture. When one slouches or maintains other forms of bad posture, it exerts undue strain on the musculoskeletal system over time. This strain impacts the thoracic spine and adjacent muscles and ligaments, leading to persistent discomfort and pain that may prove challenging to relieve.
Good posture is essential for maintaining thoracic spine health and general musculoskeletal integrity. Bad posture does more than misalign your spinal structure. It stresses your body’s supporting structures, like muscles and ligaments, creating long-lasting complications.
Rib Injuries
Injuries to the ribs, encompassing stress fractures and complete breaks, can lead to pronounced pain in both the rib cage and middle back. Such injuries often stem from traumatic incidents, which could be as simple as an intense cough or as violent as a direct impact on the chest area. Athletes who frequently engage in sports that involve repetitive motions, such as rowing, are particularly prone to developing stress fractures due to continual strain.
Rib fracture symptoms include discomfort while taking deep breaths, experiencing a bout of coughing, or when direct pressure is applied to the affected ribs. For individuals diagnosed with osteoporosis, a condition that weakens bones, even minor traumas may result in fractured ribs, causing persistent discomfort and considerable complications.
Thoracic Spine Conditions
Afflictions of the thoracic spine, including conditions like degenerative disc disease and scoliosis, can result in discomfort around the middle back and rib cage. Degenerative disc disease is characterized by the breakdown of intervertebral discs, which leads to symptoms such as pain, muscle weakness, and limited mobility. Scoliosis involves a sideways curvature of the spine that stresses muscles and ligaments, possibly causing rib discomfort and back pain.
Narrowing within the spinal canal, known as spinal stenosis, also contributes to issues with the thoracic spine by exerting pressure on both nerves and the spinal cord, initiating rib pain, among other symptoms. It is imperative for those experiencing such conditions to seek appropriate management strategies along with treatment options designed specifically to relieve their suffering while enhancing their overall well-being.
Symptoms Associated with Middle Back Pain Around the Rib Cage
It is crucial to identify the diverse forms and features of pain in the middle back surrounding the rib cage, as symptoms can differ significantly:
Sharp Pain
Sudden and intense sharp pain in the back and rib cage area can severely hinder daily activities. It typically arises from muscle strains or injuries associated with the thoracic spine and ribs. This kind of discomfort can be incapacitating.
Dull Aching Pain
A dull, aching pain in the central area of the back and rib cage can result in significant discomfort and restricted movement. Frequently linked to muscle tightness, this pain can impede simple everyday activities like dressing oneself or operating a vehicle.
Radiating Pain
Pain that emanates from the area of the rib cage and middle back, dispersing to different areas of the body, may indicate underlying health concerns. Severe chest pain stemming from a pulmonary embolism, for instance, can extend around the back and encircle the rib cage.
Recognizing such radiating pain is crucial as it could point to medical conditions requiring prompt attention.
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How to Fix Middle Back Pain Around Rib Cage
At-Home Remedies for Middle Back Pain Around Rib Cage: Simple Solutions for Everyday Life
A spectrum of treatment methods exists for alleviating pain in the middle back area near the rib cage, including less invasive techniques and more aggressive procedures. At-home remedies are often the first step in tackling persistent middle back pain: rest and Supportive Measures.
Employing rest and supportive strategies, such as using pillows that provide adequate support and making changes to one's workspace ergonomics, is crucial for alleviating pain in the middle back. Heat therapy, through both warm and cold packs, can aid in easing discomfort. Ensuring proper body alignment with correct posture practices and sleeping on mattresses offering sufficient spinal support is vital in diminishing strain on the middle back area.
Medications. Managing middle back pain often involves using common over-the-counter pain relief medications such as ibuprofen and naproxen. In cases of persistent pain, healthcare professionals might recommend muscle relaxants. While these drugs can provide temporary relief, it is essential to address the underlying root cause of the back pain to achieve long-term management.
Strengthening Exercises for Middle Back Pain Around Rib Cage: Relieve Pain and Restore Function
Physical therapy is essential in rehabilitation, particularly for healing and strengthening the middle back and area surrounding the rib cage. Through particular movements like the Seated Spinal Twist and Cat-Cow Pose, physical therapy aids in mitigating discomfort while enhancing functional capacity:
Press-Up Exercise
This press-up or back extension exercise targets the extensor muscles attached to the back of your spine.
Lie on the stomach with your hands under your shoulders.
Raise your upper body onto your elbows while keeping both forearms and hips relaxed on the ground.
Breathe out and allow your chest to sink toward the ground. You should feel a comfortable stretch in your mid-back.
Hold for 5 seconds, then slowly return to the floor.
Aim to complete 10 repetitions. Gradually build to hold the position for 30 seconds. A more advanced Step 2 involves raising your upper body onto your hands (rather than forearms) while keeping both hips relaxed on the ground. In yoga, this is called the cobra pose.
Cat-Cow Pose
The cat-cow pose is a gentle stretch that can help ease the pain in your lower back.
Get down on all fours with knees and hands on the floor. The back and neck should be in a neutral, straight position.
Slowly tighten lower abdominals, rounding the back towards the ceiling and tucking your chin. You should feel a stretch along your spine.
Hold for 5 seconds.
Release and return to neutral position.
Slowly lift your head, chest, and tailbone toward the ceiling, letting your spine and stomach sink toward the ground. This should also produce a comfortable stretch in your spine.
Hold for 5 seconds.
Release and return to neutral position. 8. Alternate between the two poses.
Opposite Arm/Leg Raise
This exercise, sometimes called the bird-dog pose in yoga, strengthens your abdominals and back muscles.
Get on your hands and knees. Keep your spine straight, with your hands directly below your shoulders and your knees aligned directly under your hips.
Slowly reach out with one arm while extending the leg on its opposite side. Keep both straight and level.
Hold a few deep breaths, then gently lower your arm and leg to the starting position.
Repeat this exercise with your other arm/leg. If you had a tissue box balanced on your lower back, it should remain in place throughout the exercise. Try for 10 to 15 repetitions on each side.
Corner Stretch
Upper back pain is often due to poor posture, which tight chest muscles may exacerbate. The corner stretch is an easy and effective way to open the chest muscles and encourage healthy posture.
Face the corner of a room.
Position feet together, about 2 feet away from the corner.
Place a forearm on each wall with the elbows slightly below shoulder height.
Lean forward until you feel a good stretch across the chest and shoulders. Your lower back should remain neutral (as it is while standing).
Hold the stretch 30 to 60 seconds. If a corner is unavailable, another option is to perform this stretch in a doorway by placing the forearms on the door jambs (sides of the door frame). This stretch can be performed 3 to 5 times throughout the day.
Prone Cobra
The prone cobra is an advanced back extension exercise that targets your upper back muscles. Lie on the floor face down. For comfort, place your forehead on a rolled-up hand towel.
Place the arms at the side, palms down on the floor
Pinch the shoulder blades together and lift the hands off the floor. Keep shoulders down and away from ears.
Roll the elbows in, palms out, and thumbs up.
Gently lift the forehead about an inch off the towel, keeping the eyes looking straight at the floor (do not tip the head back and look forward).
Try to hold the position for 10 seconds.
Aim to complete 10 repetitions. You can lift your legs off the ground to increase the intensity slightly.
Trunk Rotation Stretch
Lie on your side with your bottom leg straight and your top leg bent and on the floor. Place both hands together in front of your chest. Keep the bottom arm on the floor, roll back, and have your top arm reach back to touch the floor, opening up your chest. Hold the position.
Thoracic and Pec Mobility
Start side-lying with your knees stacked at hip height and arms straight and aligned with your shoulders. Use a pillow underneath your head to prevent neck tension. Slowly move your top arm up overhead, working the fingertips towards the ground (may not be touching). When you get overhead, rotate through the shoulder and mid-back. Then slowly reverse the movement back overhead to a starting position. Move nice and slow here, stop when you find a particular stretchy spot, take a few nice deep breaths, then keep moving.
Spine Extension
Lie down on your stomach with your hands behind your back and your arms straight. Lift your head and trunk as high as possible, pulling your shoulders back and tucking your chin. Hold for a few seconds. Then exhale while lowering your chest down on the floor. Repeat.
Side Trunk Stretch
Sit in a tailor posture and raise one arm overhead. Bend to one side without compressing the side you’re bending toward while lengthening your spine as much as possible. Use your opposite hand to apply light pressure on your ribs to prevent compressing that side while side bending. Hold the position.
Trunk/Shoulder Mobility
In a quadruped position, knees together and hands under the shoulders, reach under with one hand, come back, and rotate the trunk to raise the hand toward the ceiling. Progressively increase the range of motion. You can rotate the trunk but not lift the knees off the floor.
Active Stretch 6
When kneeling, stretch one leg out on the side. Incline the trunk and reach out with your arms. Hold the position for the recommended time.
Windmills – Stable Posture (Golf Drill)
Stand tall with your feet shoulder width apart and your arms out to your sides. Begin to rotate your arms and trunk back and forth. Keep your arms elevated and allow your whole body to rotate. After a short warm-up, stabilize your lower body and bend from the waist, like a good golf posture. Continue to rotate your upper body around your lower body like a windmill. To progress, incorporate hip motion movements to simulate the complete weight shift used in a golf swing.
Rotating Triangle Lunge
Adopt a lunge position with the rear leg stretched behind. Put your hands on the floor on the inside of the front foot. Rotate the trunk toward your front leg by moving your free hand up and looking at your hand. Bring your hand back down. Then repeat. Keep your nice lunge position at all times. Perform the exercise on the other side.
Lunge Matrix
Take a step to lunge forward as you raise the arms overhead and laterally flex the trunk towards your front leg, side-drive the flexion with your arms. Return to the center and lunge diagonally forward, raising your arms and bending laterally towards the same side. Return to the center and lunge sideways, raising your arms and bending laterally towards the same side. Return to the center and lunge diagonally backward, raising your arms and bending laterally towards the same side. Repeat the sequence with your other leg.
Stretching Side Bend
Stand straight with your feet hip-width apart and look directly ahead of you. Lift one arm up above your head and slowly bend sideways while reaching down with the opposite hand until you feel a stretch at the side of your trunk. Maintain the stretch without twisting or leaning forward. Slowly return to the initial position.
Lateral Muscles Stretch
Sit up straight in a chair and look directly ahead of you. Lift one arm up and above your head and slowly bend sideways while reaching down with the opposite hand, until you feel a stretch at the side of your trunk. Relax. When you bend your trunk sideways, do not twist or lean forward. Keep your body straight and facing forward.
Ergonomic Tweaks for Everyday Activities: Creating a Pain-Free Environment
To specifically tackle thoracic pain and injuries to the thoracic spine and associated conditions, chiropractors and physiotherapists can administer specialized treatments that are instrumental in these areas.
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