Mid-back pain between the shoulder blades
Why the middle of the back becomes sore, what tends to contribute, general self-care and the warning signs to look out for.
Pain in the middle of the back, between and around the shoulder blades, is common in people who sit for long periods. It is most often linked to the muscles and joints of the upper back and ribs becoming stiff or sensitive. It is less common than lower back pain but usually has similar, non-serious causes.
When to get urgent help
Call 999 straight away if back or chest-area pain comes with any of these.
- Chest pain or pressure, breathlessness, sweating or feeling faint
- A band-like pain around the chest or abdomen with weakness or numbness in the legs
- Difficulty passing urine, loss of bladder or bowel control, or numbness in the saddle area
What it can feel like
- A dull ache or tight band between the shoulder blades
- Stiffness when turning or reaching
- Pain that builds over a long day at a desk or while driving
- Sometimes a sharp catch with deep breathing or twisting, felt around the rib joints
Common contributors
- Long periods in one position, particularly slumped or leaning forwards
- Muscle strain from carrying, lifting or repetitive arm work
- Irritation of the small joints where the ribs meet the spine
- Stress and tension held in the upper back and shoulders
General self-care
These are general comfort measures many people find reasonable. They are not a treatment plan, and what suits one person may not suit another.
- Take regular movement breaks and vary your sitting and standing positions
- Gentle mobility, such as slowly turning the upper body or reaching overhead, can help the area feel looser
- Warmth may ease muscle tension for some people
- If you use over-the-counter pain relief, follow the packet instructions or ask a pharmacist
When to see your GP
See your GP promptly, or call NHS 111, if you have any of the following:
- Pain after a significant fall, accident or blow
- Pain that is constant, severe, or waking you at night regardless of position
- Unexplained weight loss, a high temperature or feeling generally unwell
Consider seeing your GP if:
- Pain between your shoulder blades that is not clearly linked to movement or posture. The NHS advises seeing a GP for pain between the shoulders rather than in the lower back
- Pain that is constant, severe or getting worse even when you are resting
- Pain with unexplained weight loss, a high temperature, or generally feeling unwell
How osteopathy may help
Osteopaths regularly see people with mid-back and upper back pain. After taking a full history and examining you, treatment typically combines hands-on techniques (such as soft-tissue work, joint mobilisation and, where suitable, manipulation) with advice and exercises you can do yourself. For some people this may help ease pain and stiffness and make movement more comfortable.
Most research on manual therapy has studied low back pain rather than mid-back pain, so evidence specific to the upper back is limited. The NICE guidance for low back pain is the nearest guide, and it says manual therapy should only be part of a package that includes exercise.
Results vary from person to person, some people feel a little sore for a day or two afterwards, and osteopathic care is not right for everyone. It sits alongside, not instead of, medical care, and staying active and doing your exercises remain central.
If you would like your symptoms assessed, you are welcome to book an appointment. Osteopathic care is not right for everyone, and if something needs medical attention first, I will tell you.
Common questions
Why do I get pain between my shoulder blades?
It is often linked to stiff or sensitive muscles and joints of the upper back and ribs, commonly from long spells of sitting or screen use. Because the NHS advises seeing a GP for pain between the shoulders, it is sensible to have persistent or unexplained pain checked.
Can upper back pain come from my heart or lungs?
Occasionally. Chest pain or pressure, breathlessness, sweating or feeling faint with back pain needs emergency help (call 999).
Free 5-minute exercise sheet
A simple, printable sheet of gentle exercises and stretches, about five minutes a day, based on NHS physiotherapy leaflets. It is general information, not a personal treatment plan, and it is not suitable if you have any of the urgent signs listed above.
Sources and further reading
Links open in a new tab. Sources were checked in October 2026.
Related guides
This page is general information to help you understand common aches and pains. It is not medical advice and cannot diagnose your problem. If you are worried about your symptoms, please speak to your GP or call NHS 111.