Mid Back
The mid back is the area between the shoulder blades and below the neck. In Latin, this part of the spine is called the thoracic spine (thoracal columna). The mid back helps support the upper body, protect the organs in the chest, and maintain good posture.
Structure
The mid back consists of several vertebrae which, together with discs, ligaments, muscles, and nerves, provide stability, flexibility, and movement to the upper body. The discs act as shock absorbers, while the muscles help control and balance movement.
Common Issues
Muscles in the mid back, such as the trapezius and rhomboids, can become tight and stiff due to stress, poor posture, or lack of movement. This may lead to pain, stiffness, and sometimes headaches or neck discomfort.
Prevention and Treatment
Regular movement and exercise help maintain strength and mobility in the mid back. Stretching and strengthening exercises, along with good posture awareness, can prevent stiffness and discomfort.
If pain persists, physiotherapy or guided exercise can help relieve tension and restore normal function.
Mid Back Exercises
Here you’ll find exercise programs designed to strengthen and stabilize the mid back. These programs are suitable for both clinical use and self-training, and can be adapted to different levels and needs.