Tight Mid-Back? The Overlooked Cause of Shoulder, Neck, and Rib Pain

When patients come in with shoulder tightness, neck tension, or rib pain, they’re often surprised by what we find…

The real problem isn’t their shoulder.
It’s not even their neck.
It’s their thoracic spine — the mid-back region most people ignore.

And if that area isn’t moving well, everything around it starts to fall apart.

Let’s unpack how this often-overlooked part of your spine could be the missing link behind your pain—and what to do about it.

What Is the Thoracic Spine?

The thoracic spine is the middle segment of your back, made up of 12 vertebrae (T1–T12). It’s where your ribs attach, and it plays a huge role in:

Rotating your torso
Moving your arms overhead
Supporting breathing mechanics
Distributing load between your neck and lower back

When this area becomes stiff or dysfunctional, it can set off a chain reaction of problems.

Common Symptoms of Thoracic Dysfunction

If you’ve experienced any of these, your thoracic spine may be the culprit:

Shoulder pain during overhead movements
Neck tightness or tension headaches
Rib pain with breathing, sneezing, or twisting
Feeling “locked up” between the shoulder blades
Difficulty maintaining posture during long hours sitting

We’ve seen it again and again—people chase shoulder or neck pain with massage, rest, or stretching, but the real issue lies right in the middle.

Why This Area Gets So Stiff

Modern life isn’t friendly to the thoracic spine.

Texting
Laptop work
Long commutes
Couch slouching
Lifting without mobility prep

All of these reduce the mobility of the mid-back over time—especially the ability to rotate and extend.

Once that area locks up, your body compensates with extra motion from the shoulders or lower neck… and that’s when pain starts.

What We Do Differently at Sioux Center Chiropractic

We don’t chase pain—we look for patterns.

When someone comes in with neck or shoulder pain, we assess:

Thoracic spine mobility
Rib joint movement
Scapular control
Breathing mechanics
Spinal alignment

Depending on what we find, your care plan may include:

Chiropractic adjustments to improve joint mobility
Thoracic mobilization and decompression techniques
Corrective rehab exercises to restore posture and movement
Shockwave or laser therapy for soft tissue restrictions
Postural retraining and ergonomic recommendations

Case Spotlight: Julie, Age 42

Julie came in with nagging shoulder pain and tightness in her neck. She had been foam rolling and stretching but wasn’t getting anywhere.

During her assessment, we found her thoracic spine was almost completely locked up—especially in extension and rotation.

We worked on restoring mobility with adjustments and specific rehab movements. After just 4 visits, her overhead motion improved, her shoulder stopped aching, and her neck tension dropped by over 75%.

Her shoulder wasn’t the problem—her mid-back was.

Do You Have Thoracic Stiffness?

Try this quick self-test:

Sit upright on a chair with your arms crossed across your chest
Try rotating to the right and left
Can you rotate more than 45 degrees each way?
Is one side stiffer than the other?

If you feel stuck, limited, or uneven—your thoracic spine might need some attention.

Next Steps: We’re Here to Help

We work with patients every week who struggle with chronic tension, poor posture, and stubborn shoulder or neck issues that trace back to mid-back stiffness.

Instead of masking symptoms, we help restore movement where it matters.

Call us today at 712-722-0788
Schedule your mobility assessment online