The Mid Back (Thoracic Spine)
The mid back, also called the thoracic spine, provides stability and protects vital organs. It is made up of:

Bones: Twelve thoracic vertebrae (T1–T12)
Joints: Facet joints and costovertebral joints (where ribs attach)
Discs: Intervertebral discs cushioning between vertebrae
Soft Tissue: Muscles, ligaments, and tendons that support posture and breathing
Because of its role in posture and rib attachment, the thoracic spine is less mobile than the neck or low back, but still vulnerable to stiffness, strain, and irritation.

Common Causes of Mid Back Problems
⚠️ Poor posture, prolonged sitting, or slouching
⚠️ Muscle tension from stress or overuse
⚠️ Repetitive twisting or lifting
⚠️ Joint restrictions limiting normal mobility
⚠️ Disc irritation or degeneration
⚠️ Rib joint dysfunction or irritation

Prevention & Self-Care Measures
🌟 Maintain upright posture with shoulders back and chest open
🌟 Take breaks from sitting — stand, stretch, and move regularly
🌟 Strengthen postural muscles (upper back, core, and shoulders)
🌟 Stretch chest muscles to counteract rounding forward
🌟 Practice proper breathing mechanics to reduce rib tension
🌟 Stay active with regular movement and mobility exercises

Course of Action
Mild: Posture correction, stretching, light activity, and stress management
Moderate: Chiropractic adjustments, mobility exercises, postural strengthening
Severe/Persistent: Further evaluation — may require imaging, referral, or co-management

How Chiropractic Can Help
At Back Foundation Chiropractic, care focuses on improving spinal alignment, restoring mobility, and relieving stress in the thoracic spine — helping you breathe easier, move better, and maintain healthy posture.