Mid back pain when you twist or take a deep breath?

Read Time: 4 minutes
Time to Perform Exercises: 3 minutes

Hey there!

If you’ve ever had pain in your mid-back, chest, or side of your ribs when you rotate, reach, or take a deep breath, you’re not alone.

A lot of people are surprised to learn that the ribs are joints. And like all joints, they have a job to do.

The ribs are meant to:

• Move with breathing
  

• Rotate with the spine
  

• Help distribute load through the upper body

When they aren’t moving or contributing as well as they could, other areas often have to work harder. Over time, that extra work can show up as pain during everyday movements.

How I think about pain like this

Sometimes pain like this is just a fluke.
You slept oddly, moved differently than usual, or did more than your body was ready for. 

But when the same pain keeps coming back, that usually tells us something else is going on.

Recurring pain is often a sign that one or more joints aren’t keeping up with what they’re being asked to do. Not because anything is broken, but because capacity hasn’t fully caught up to demand yet.

With rib-related pain, that can involve the ribs themselves, but also the mid-back, hips, or shoulders not sharing the work as well as they could.

A reasonable place to start

Below is a short video showing two movements I often use as a starting point for people with rib pain:

• Seated trunk rotation with a slow, deep breath
  
  

• Gentle spinal extension over a foam roller
  
  

These movements can help:

• Calm symptoms
  

• Reduce guarding
  

• Restore some basic rib movement
  

They can also be useful as information about your problem.

Here’s how I usually think about it:

• If these movements noticeably reduce your pain and it stays better, this was likely a temporary irritation or one-off issue. In that case, you may not need to do anything else.
  

• If they don’t help much, or if things improve briefly and then keep coming back, that often suggests something in the system isn’t yet doing its job as reliably as it needs to (commonly the ribs, mid-back, hips, or shoulders not tolerating load well over time).
  

This isn’t a test you pass or fail.
It’s simply a way to help decide whether this was a short-term blip or something worth approaching more deliberately.

When it’s not just a fluke

If rib or mid-back pain keeps showing up with normal movement or daily activity, calming symptoms is usually just the first step.

Longer-term improvement often involves:

• Gradually restoring how the ribs and surrounding joints move
  

• Improving how much load these areas can handle 

• Exposing them to multiple different types of load
  

• Giving the system enough time to adapt
  

That process usually takes weeks to see lasting results.

A note on next steps (only if you want help)

Some people are comfortable experimenting on their own once they understand what’s likely going on.

Others want help sorting through:

• What actually matters in their situation
  

• How hard to push
  

• What a reasonable next step looks like
  

If that sounds useful, I am now offering optional clarity calls where we talk through the bigger picture and outline a sensible starting point.

There’s no obligation to book one. These are only here if you need them. If this explanation is enough for now, that’s completely fine too. I hope it helps you feel a little more confident and less uncertain about what you’re experiencing.

👉 Learn more about the clarity calls here (optional)

Dr. Matt Moreno, D.C., C.C.S.P.®
The Move More Minute

Disclaimer: The information provided in this newsletter is for educational and informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician, chiropractor, or other qualified healthcare provider with any questions you may have regarding a medical condition or before starting any new exercise program.

The exercises and suggestions provided are general recommendations and may not be suitable for everyone. If you experience pain, discomfort, or any concerning symptoms while performing these exercises (such as numbness, dizziness, or increased pain), stop immediately and consult a qualified healthcare professional.

Do not disregard professional medical advice or delay seeking it because of something you have read in this newsletter. The author, Move More Minute, and its affiliates assume no responsibility for injuries or issues that may arise from following the recommendations provided. By engaging with this content, you agree to do so at your own risk.

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