Mid Back Pain & Rib Pain Relief in Goshen, IN

Chiropractic Care at Avad Chiropractic & Wellness

If you have mid back pain (thoracic spine pain) or rib pain—especially pain that hurts when you breathe deep, twist, or reach—you’re not alone. The mid-back and ribs work as one unit. When the joints, muscles, or movement patterns get irritated or stiff, you can feel sharp rib pain, tightness between the shoulder blades, or aching that wraps around your side.

At Avad Chiropractic & Wellness, we help people in Goshen and the surrounding area reduce pain, restore motion, and get back to normal life with a conservative plan focused on the cause, not just the symptom.

Common Signs & Symptoms

Mid back pain and rib pain may feel like:

  • Sharp rib pain when breathing deeply, coughing, or sneezing

  • Tightness or aching between the shoulder blades

  • Pain along the ribs on the side of the chest (sometimes wrapping toward the front)

  • Stiffness when twisting, rotating, or arching the upper back

  • Tender “knots” along the ribs, spine, shoulder blades, or chest wall

  • Pain after sitting at a desk, driving, or working overhead

  • Discomfort during workouts, lifting, golf, baseball, or repetitive twisting

Some people describe it as a “rib out” feeling. Often it’s irritation or restriction at the rib-to-spine joints that needs to move better and calm down.

Why Mid Back and Rib Pain Often Happen Together

Your ribs connect to your thoracic spine at small joints that are designed to glide with breathing and rotation:

  • Costovertebral joints (rib meets the spine)

  • Costotransverse joints (rib meets the side joints of the spine)

  • Sternum/cartilage connections (front of the rib cage)

When the thoracic spine becomes stiff (often from posture, stress tension, repetitive work, or a sudden strain), the ribs can also lose normal motion. That can irritate surrounding muscles and make everyday movements—like turning, reaching, lifting, and breathing—feel painful.

Common Causes of Thoracic & Rib Pain

Mid back and rib pain commonly comes from:

  • Joint restriction or irritation in the thoracic spine

  • Joint irritation where the rib meets the spine

  • Rib and chest wall muscle strain (intercostals, rhomboids, paraspinals, lats)

  • Poor posture (slouching, forward head posture, rounded shoulders)

  • Repetitive twisting, lifting, or overhead work

  • Sports stress (golf, baseball, CrossFit, running arm swing)

  • Awkward movement, fall, or sleeping wrong

  • Shallow breathing patterns and rib stiffness

  • Stress-related tension held in the upper back and chest

How Chiropractic Helps Mid Back Pain & Rib Pain

Chiropractic care helps by improving motion, calming irritated tissues, and restoring healthier movement patterns.

1) Restoring Joint Motion (Thoracic Spine + Rib Joints)

When joints don’t move well, the area often gets “guarded” by tight muscles. Gentle chiropractic adjustments may help:

  • Improve mobility in the thoracic spine

  • Improve mobility at rib-to-spine joints

  • Reduce mechanical irritation and stiffness

  • Help normal breathing and rotation feel easier again

2) Reducing Muscle Tightness and Trigger Points

Rib pain often includes painful, tight muscles around the ribs and shoulder blades. Care may include:

  • Soft tissue therapy for tight or “knotted” muscles

  • Targeted work for intercostal and upper back tension

  • Stretching and mobility strategies so the area stays looser

3) Improving Posture and Movement Mechanics

A lot of mid-back pain is “posture + time.” We focus on changing the patterns driving the problem:

  • Ergonomic coaching (desk setup, driving posture, sleeping positions)

  • Strength and stability training for the mid-back and shoulder blade muscles

  • Mobility drills to open the thoracic spine and rib cage

  • Movement coaching so lifting and rotation stop re-triggering pain

4) Supporting Breathing Mechanics and Rib Cage Function

When ribs move better, breathing often feels smoother and the upper back unloads. Many people notice improvement with:

  • Rib cage mobility work

  • Breathing drills to restore normal rib expansion

  • Reduced tension patterns that build up with stress and shallow breathing

What to Expect at Avad Chiropractic & Wellness

A detailed evaluation matters because rib and thoracic pain can mimic other conditions. Your visit typically includes:

  • A thorough history (how it started, what triggers it, what relieves it)

  • Posture and movement assessment

  • Examination of rib joints, thoracic spine, and surrounding muscles

  • Orthopedic and neurological screening when appropriate

  • A customized care plan (in-office care + at-home plan)

Your plan may include:

  • Thoracic and/or rib joint adjustments (when appropriate)

  • Soft tissue therapy

  • Mobility and strengthening exercises

  • Ergonomic and habit coaching

At-Home Tips for Mid Back & Rib Pain (General Guidance)

These can help many cases, but we’ll tailor to your exact situation:

  • Heat for stiffness (10–15 minutes)

  • Gentle thoracic mobility (cat-cow, open book rotations)

  • Breathing practice (slow nasal breathing with rib expansion)

  • Posture breaks every 30–60 minutes if you sit a lot

  • Avoid aggressive twisting during sharp flare-ups

When Rib or Mid Back Pain Needs Urgent Medical Attention

Most mid-back and rib pain is mechanical, but seek urgent evaluation if you have:

  • Chest pressure, shortness of breath, sweating, nausea, dizziness

  • Pain radiating into the left arm/jaw

  • Fever, unexplained cough, or illness-related chest pain

  • Major trauma (fall, car accident) or suspected fracture

  • Unexplained weight loss or night pain that doesn’t change with position

  • New numbness, weakness, balance problems, or bowel/bladder changes

If you’re unsure, it’s safer to get checked quickly.

FAQ: Mid Back Pain & Rib Pain

Can a rib go “out of place”?

People often describe it that way. More commonly, a rib joint becomes irritated or restricted and doesn’t glide normally. Chiropractic and mobility work can help restore normal motion and reduce irritation.

Why does it hurt to take a deep breath?

Deep breathing expands the ribs and moves rib joints. If the rib joints or surrounding muscles are irritated, that motion can feel sharp or “catchy.”

How many visits does it take?

It depends on the cause and how long it’s been there. Some cases improve quickly in a few visits; others need a structured plan to restore mobility, reduce inflammation, and strengthen supporting muscles.

Does chiropractic help with posture-related mid back pain?

Yes—especially when the plan includes adjustments and posture correction, mobility work, and strengthening strategies.

Do you treat athletes and active people?

Yes. Mid back and rib pain is common in sports involving rotation, overhead movement, and repetitive training. We focus on movement quality, mobility, and recovery.

Ready to Feel Better?

If mid back pain or rib pain is affecting your work, sleep, workouts, or even your breathing comfort, we can help you identify the cause and create a plan to resolve it.

Schedule your evaluation at Avad Chiropractic & Wellness today.

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