A sudden twist, a heavy lift or a cough that catches you off guard, and suddenly the area between your shoulder blades is sore and tight. A strained mid back can make breathing deeply, turning or sitting at your desk uncomfortable. The good news is that these strains usually settle well with gentle movement.

What a mid back strain is

A strain or sprain means the muscles or ligaments around your mid back have been overstretched or overloaded. Your mid back has many small joints connecting your spine and ribs, with layers of muscle around your shoulder blades. When these are strained, they can become sore, tight and protective.

Because your ribs attach to your mid back, a strain here can sometimes hurt when you breathe deeply, cough or sneeze. That can feel worrying, but it is common with this kind of strain and usually eases as it heals.

Why it usually settles

Muscles and ligaments have a good blood supply and heal well. Most mid back strains improve noticeably over the first few weeks. Some people notice the area stays a little sensitive for longer, which is a normal part of healing.

Why gentle movement helps

When your back hurts, keeping still can feel safest. But gentle movement usually helps strains recover more quickly than rest. Movement keeps the joints supple, helps the muscles heal and calms the pain system. Long periods of stillness tend to leave your back stiffer and more sensitive.

The first few days

Some things to try while your back settles:

• Change position often, rather than staying still for long.
• Take short, gentle walks, letting your arms swing naturally.
• Use a heat pack or warm shower to help tight muscles relax.
• Take a few slow, comfortable breaths regularly, so your ribs keep moving.
• If coughing or sneezing hurts, hugging a cushion against your chest can help.

Desk tips

Long spells at a desk can make a mid back strain feel worse. Some changes that can help:

• Sit back into your chair, with your back supported.
• Raise your screen so you are not looking down for long periods.
• Keep your keyboard and mouse close, so your elbows rest near your sides.
• Stand up and move every half hour or so.

VIDA’s Pomodoro stretches, in the top right corner, can prompt you to pause and move during focused work.

Gentle movements to help it along

Something to try a few times a day, within a comfortable range:

• Sit tall, cross your arms over your chest and slowly turn to each side.
• Draw your shoulder blades gently back and down, hold for a few seconds, then relax.
• Roll your shoulders backwards five times.
• Reach both arms up towards the ceiling, then lower.

Start small. If a movement feels sharp, make it smaller and try again later. If you would like a guided stretch, VIDA has short videos you can follow at your own pace.

Building strength as it settles

As your back starts to feel easier, building strength helps it cope with everyday life. Something to try two or three times a week:

• Back lifts. Lie on your front on the floor with your arms by your sides, gently lift your head and chest a little way, then lower.
• Shoulder squeezes. Sit tall, draw your shoulder blades back and down, hold for five seconds, then relax.

If you would like to follow along, VIDA has short videos of back lifts and shoulder squeezes you can use at your own pace. If you have been given exercises by a physiotherapist, keep following those.

Sleeping more comfortably

Finding a comfortable position at night can be tricky with a sore mid back. Lying on your back with a pillow under your knees, or on your side hugging a pillow, can help. A pillow that keeps your head in line with your spine helps too.

When to get it checked

If your mid back pain does not change at all with movement or position, or feels more like a pressure or tightness in your chest, it is worth speaking to a doctor straight away.

Your VIDA pain check-in can help you notice how your back improves day by day.

What to take away

• Mid back strains are common and usually settle well.
• It is common for a strain here to hurt when you breathe deeply.
• Gentle movement helps more than staying still.
• Sit back into your chair and take regular breaks from your desk.
• Build strength gradually as your back feels easier.

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