How to Relieve Middle Back Pain without Pills: The Complete Guide 2024

By Vanessa Richards

January 10, 2024   •   Fact checked by Dumb Little Man

middle back pain

When it comes to strength, we often think that our backs can take a lot. That’s why we often treat them harshly, which results in pain in either the middle back, the lower back area, or the shoulders.

Something as underestimated as poor posture can lead to severe middle back pain. Middle back pain often occurs due to irritation or inflammation in the lower thoracic area.

The thoracic area is a highly sensitive area that contains a part of the spinal cord, the thoracic spine, nerves, muscles, discs, and much more. People, mostly due to their own carelessness or accidents, end up hurting the lower thoracic area and having severe pain and muscle tension.

Middle back pain is quite common in sportsmen, weight lifters, and people who do jobs that require a lot of back strength. While it’s true that middle back pain is very painful, modern science offers promising treatments that can easily relieve the pain.

What is Middle Back Pain?

middle back pain

Middle back pain is a type of pain that occurs due to damage, such as irritation, inflammation, or physical damage, to the lower thoracic spine. Medically it is often known as Thoracic Spine Pain (TSP).

Middle back pain occurs above the bottom of the ribs and below the neck. The various sub-organs or parts of this area, such as the spinal cord, nerves, muscles, ligaments, or bones, can get inflamed, irritated, or damaged, resulting in middle back pain.

A number of conditions, such as sports, strenuous activity, or accidents, can lead to middle back pain. The good news is that your middle back is not as vulnerable to damage as your lower back. That’s because the lower thoracic spine is not as mobile as the rest of the back.

Middle back pain, in terms of its severity, can range from mild/acute (less than three months) to moderate/chronic (more than three months) pain.

Causes of Middle Back Pain

The lower thoracic spine is not easy to damage. In most cases, middle back pain is caused by severe spinal pathology or accidents. Middle back pain can, in fact, occur in otherwise healthy individuals as well.


With age, the amount of fluid between your spinal joints decreases. Likewise, your muscle mass gets reduced, and your bones become thinner. They also have weak muscles, which makes them more vulnerable to such conditions. That is why middle back pain is usually caused by aging in people between ages 30 and 60.


Degenerative joint diseases are among the major causes of middle back pain. As you get older, the ends of your bones start rubbing against more and more without any fluid protection, leading to swelling, severe pain, and stiffness. This condition is commonly known as arthritis or, more specifically, osteoarthritis.

Another arthritic condition known as ankylosing spondylitis, which directly damages the spine, can also lead to severe middle back pain.

Accidents or Injuries

Sometimes people get unlucky and meet an automobile accident or sports injury. These accidents can fracture the vertebrae and spinal cord. Sometimes simply falling can also damage your vertebrae. In many of these cases, the spine gets severely damaged, leading to middle back pain.

Poor Posture

You might be surprised to know that even sitting in a poor posture can give you middle back pain. Yes, sitting in a bad posture may put pressure on your spine, especially if you do it over and over again. This can damage your muscles as well as your ligaments. That’s why people who overwork are more likely to have pain-related issues in the back. Bad postures can also lead to tight or stiff muscles.

Herniated Disk

Your spine is protected by a gel-like structure known as discs. These discs protect your spinal bones against pressure by absorbing the pressure themselves. In some cases, these discs slip, bulge out, or get ruptured, which is what’s called herniated discs. These discs can get damaged due to accidents, injuries, or natural degeneration.

The pain that you feel because of herniated discs is because the discs no longer can protect your spinal nerve. The pain, tingling, or numbness that you feel in your middle back may be due to excessive pressure on the spinal nerves.

What are the symptoms of Middle Back Pain?

While it is true that this condition is mostly entirely physical, people with middle back pain do suffer from comorbid psychological conditions as well. That’s why we are going to focus both on the physical and psychological sides of such pains.

Physical Symptoms

Middle back pain symptoms can change from person to person and situation to situation. Most people describe middle back pain as tenderness or stiffness in their back. Some people also experience a state of feeling dull or having sharp pain. A vast number of people characterize middle back pain as a burning sensation.

Since it is not possible to lay out all the possible situations and symptoms related to them, here we will list out some of the general and most common symptoms of middle back pain.

  • Muscle tightness
  • Stiffness
  • Weakness in arms and legs
  • Burning sensation
  • Sharp or stabbing pain
  • Tingling in the belly, chest, arms, or legs
  • Muscle aches
  • Chest pain

Associated Psychological Symptoms

Middle back pain is more complex than most people anticipate. Along with the obvious and painful physical symptoms, patients also regularly report psychological disturbances.

Some psychological symptoms associated with middle back pain include:
Severe fatigue

When to Seek Emergency Help?

While middle back pain is not something that can go away easily, there are situations in which you would need to rush to the nearest hospital. Certain situations can be extremely life-threatening that demand emergency attention.

Here is a list of symptoms that, if you or anyone you know experiences require swift and immediate medical attention.

  • Pain in the back along with chest pain
  • Breathing difficulty
  • Paralysis
  • Severe muscle spasms
  • Numbness
  • Severe abdominal pain
  • Heart attack
  • Damage to the spinal cord
  • Cutting off sensation
  • Jaw pain
  • Loss of bowel or bladder control

How to Treat Middle Back Pain?

Middle back pain may not occur very frequently, but it’s not an easy problem to deal with. The severity of the problem depends basically on its causal elements. In old people where it occurs due to degenerative diseases, and in people who have accidents, it can be very severe and hard to treat. What often makes it even more severe is that people attempt to treat it with their home remedies first. Remember that before trying home remedies, you need to first consult with a doctor. It may be the case that you are not fully aware of your condition and your home remedies further worsen it.

Here, we will discuss natural remedies as well as physical programs that have been proven effective.

Home Remedies

Natural remedies are almost always helpful, but you need to know how and when to use them. Even quitting smoking can help you because smoking decreases blood flow which can worsen your pain.

Let’s take a look at some of the most helpful and authentic home remedies.

Ice and Heat

If you are looking for instant relief, particularly in emergency situations, this technique can be really helpful. It is very simple: first, apply some ice to the affected area and then slowly apply some heat later on.


Exercising in the right manner can be extremely beneficial. Certain activities like swimming and walking can help reduce pain. However, you need to know what exercises are good for your condition. 

Practice Good Posture

As we have already discussed, wrong postures can lead to severe back pains. One of the ways to get rid of all types of back pains is to take a look at your posture and modify them in a healthy way. For example, you can avoid slouching, take breaks when you sit for long periods of time, and adjust your chair’s height and size.

Other Remedies

While there are many treatments and procedures available, almost all of them involve the use of prescription pain relievers. Middle back pain can be very severe, which is why you need to know the best options available. Here we will highlight some of the most efficient remedies available for your pain.

Pain Relief Cream

1. Easy To Use: Mindbody Matrix Pain Relief Cream

middle back pain

The Mindbody Matrix Pain Relief Cream  is by far the best option you have, especially in emergency situations. It is an FDA-approved pain relief cream that treats not only all sorts of back pains but also muscle aches and joint pain. You can safely use it on all parts of your body; however, it is specifically designed for the back and joints.

What makes the Mindbody Matrix Pain Relief Cream the best pain relieving cream is that it is composed of natural and organic ingredients. Unlike other creams available on the market, this particular cream has negligible side effects. Remember not to apply it on your skin if you have rashes.

The Mindbody Matrix Pain Relief Cream not only treats pain but also treats inflammations and makes sure the pain doesn’t come back. Apart from backaches, you can also use this amazing cream for headaches or any other minor body aches.

Shop at Mindbody Matrix Pain Relief Official Website

Full Article : Mindbody Matrix Pain Relief Cream Reviews: Is it Effective?

Digital Programs 

The internet is full of people offering programs that promise magical recovery from back pains. However, you never know if you can rely on them or not. Well, if you are tired of looking for effective pain relief programs, we have got some for you.

Here we will enlist some of the best, authentic, realistic, and medically proven effective programs to help you get rid of all types of back pains, or any other physical pain for that matter. All these programs are based on physical therapy techniques and, therefore, are very authentic.

1. Best Highly Rated: Lose the Back Pain System

middle back pain

Lose the Back Pain System is a favorite program for patients suffering from back, joint, and other pains. People often get fed up with chemical treatments and want to try something non-invasive. Well, the Lose the Back Pain System program is 100% non-invasive.

Alongside treating you, this program will also educate you about the various types of pains. By doing so, this program not only helps you but enables you to help others in need that are around you.

Lose the Back Pain System program contains educational content, effective, natural, and easy treatment plans, as well as a wide range of helpful exercises.

Shop at Lose the Back Pain System Official Website

Full Article: Lose the Back Pain System Reviews: Is it Effective?

2. Best Non-Invasive Program: The Back Pain Miracle System

middle back pain

Back Pain Miracle System is a program that is, to a large extent, based on the natural movements of your body. This program is based on physical therapy principles that will train you in several exercises that will alleviate your pain. The movements that are taught in this program are very gentle, which is why this program is best for people of all genders and ages.

This program is developed by an expert martial artist, Matt Cook, who knows what human movements are capable of! Matt is the best flexibility and mobility coach you will ever find.

This program is divided into simple tutorials that will help you relieve any type of pain, ranging from mild to moderate pain in your back. The Back Pain Miracle System program will not only help you get rid of back pains but also help you relax, keep a healthy blood supply in your body, and become stronger. If you are interested in replacing medical pain treatments with something totally non-invasive, this program is excellent for you.

Along with the demonstration tutorials, you will also get an e-book that will teach you all the movements that you need to learn.

Shop at Back Pain Miracle Official Website

Full Article: The Back Pain Miracle System Reviews 2024: Does it Really Work?

3. The Most Systematic Program: Back Pain SOS

middle back pain

The Back Pain SOS program is based on the Sequential Oxygen System, which is about making sure that your body has enough oxygen in all its cells, tissues, and muscles. Experts believe that the lack of proper oxygen and nutrition flow in your body can increase the amount of waste in your body and can degrade your muscles, and trigger back pains.

This program is based on simple physical activities and exercise, fit for all people, that ensure proper oxygen and blood flow in the body. The Back Pain SOS program works for all sorts of persistent back pains. This program doesn’t use any medications at all, making it 100% non-invasive. It is a totally natural program that guarantees swift recovery.

Apart from treating your back pains, this amazing program will also improve your heart rate and breathing.  

Shop at Back Pain SOS Official Website

Full Article : Back Pain SOS Review 2024: Does it Really Work?

So, What’s the Best Treatment?

The best option for all sorts of back pains, both in emergency situations and as long-term treatment, is the Mindbody Matrix Pain Relief Cream. This cream is the best because it not only cures but prevents back pains, and the effects are long-lasting. Apart from that, it is excellent for all sorts of other pains as well, including headaches and migraine.


Middle back pain can be truly crippling, but if you know the right treatment, you can get over it. What you need to understand is that the best treatment for you highly depends upon the nature and severity of your condition. However, if you want an easy treatment that works for all types of pain and for everyone, we highly recommend the Mindbody Matrix Pain Relief Cream.

The Mindbody Matrix Pain Relief Cream is the best because you can rely on it both in an emergency and as a long-term treatment. Apart from that, it is made of entirely natural ingredients, such as Boswellia, Amica, peppermint, aloe vera, calendula oil, and chamomile, just to mention a few.

Click here to get Mindbody Matrix Pain Relief at a Discounted Price

Middle Back Pain FAQs

Can poor posture affect middle back pain?

Yes, sitting in the wrong manner can damage your nerves and spinal cord and even dislocate your discs. It is frequently associated with middle back pain.

Does middle back pain involve neck pain?

Usually, it doesn’t involve neck pain because middle back pain occurs in the lower thoracic area. However, if your spinal cord gets pressurized beyond its limits, it can lead to neck pain as well.

Can middle back pain lead to a paralyzed spinal cord?

Although it is not very frequently the case, there still is a possibility. You may have paralyzed spinal cord in the lower back, known as the cauda equina syndrome. In such cases, you should immediately seek emergency help.

Vanessa Richards

Vanessa is a mom of 3 lovely children and a software geek. Outside of her career as a health and wellness instructor. She enjoys writing and researching on topics such as finance, software, health and culinary.

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