Goal: Sleep without ache
Getting comfortable in bed with a sore mid back
Dr Nicola Tik
Your mid back, the area between your shoulder blades, can be tricky at night. Lying on your back may press on the sore spot, and turning over can bring a sharp catch. Because your mid back is linked to your ribs, it can even ache when you take a deep breath.
Your mid back is connected to your ribs, so it moves a little every time you breathe. When it’s sore, deep breaths, yawning or turning over can all make it ache. This is common and usually settles as the area eases.
On a very firm surface, lying on your back can press the mid back into the mattress, especially if your shoulder blades are prominent. A slightly softer surface or a topper can help. Some people find a thin pillow placed lengthways along the spine eases the pressure.
On your side, your top shoulder can roll forward and twist your mid back. Hugging a pillow in front of you can keep your upper body more square and take the twist out.
Turning over in one piece, rather than leading with your shoulders, can make it more comfortable. Bending your knees and rolling your whole body at once helps your mid back move as a unit.
Many people carry tension between their shoulder blades on stressful days. That tension can follow you to bed. Slow breathing before sleep, letting your ribs expand gently, may help your mid back relax.
A stiff mid back often feels worse after long spells sitting still. Gentle movement during the day, like twisting and rounding your upper back, may help it feel easier at night.
If you sleep on your side, hug a pillow in front of you to stop your top shoulder rolling forward.