June 20, 2026
Pain between the shoulder blades: understanding mid-back pain
Mid-back pain refers to pain in the upper and middle back, often located between the shoulder blades. Less well known than lower back pain, it is nonetheless common, particularly in people who are stressed or often hunched over a screen.
Often postural causes
Rounded shoulders, a hunched back, head tilted forward: modern posture puts heavy demand on the upper back. The muscles contract to compensate, which keeps the tension going.
The role of stress and breathing
The upper back and rib cage take part in breathing. Under stress, breathing becomes shallow and tension accumulates in this area, sometimes to the point of hindering a deep breath.
How to relieve it
Improving your posture, opening the rib cage with stretches, breathing fully and mobilizing the shoulders helps release the area. Osteopathy works on this tension and on the mobility of the ribs and mid-back vertebrae.
Our tips
- •Open your shoulders backwards regularly
- •Breathe deeply several times a day
- •Avoid staying hunched for too long
- •Gently strengthen the upper back
- •Take frequent screen breaks
When to consult?
Mid-back pain that persists, intensifies or comes with shortness of breath deserves a medical opinion first. For postural tension, osteopathy often brings quick relief.
Go further
Osteopath for back pain in Netanya →