One of the most overlooked causes of mid-back and rib cage pain in athletes is a rotational mobility imbalance. Here's how to test for it and fix it.
I've been seeing an increase in athletes dealing with mid-back or rib cage pain. If you're dealing with something similar, this article will help you understand why — and show you exactly what to do about it.
What Causes Mid-Back or Rib Pain?
One of the most common causes is a discrepancy in rotational mobility. Some athletes can rotate their upper body much better in one direction than the other. This imbalance leads to tight muscles, cramping, or pain in the mid-back — particularly around the rib cage and shoulder blades.
Easy Self-Test for Rotation Imbalance
- –Sit with feet flat on the ground. Place a foam roller or basketball between your knees to keep your hips stable.
- –Grab a broomstick or PVC pipe and place it across your shoulders to lock your upper body in place.
- –Rotate your torso as far as you can to each side without shifting your hips. Have someone watch how close the end of the pipe comes to midline.
- –Ideally you want similar range of motion on both sides. Significantly less on one side? That's your issue.
How to Fix It
Step 1: Foam Roll the Mid-Back
Lie on a foam roller with arms crossed over your chest. Roll up and down your mid-back, spending 2-3 minutes working through tight spots.
Step 2: Twist & Stretch
After rolling, grab the pipe again and rotate toward your restricted side. Lean backward to stretch the back, then switch and lean forward. Perform 5-10 reps in each direction.
Step 3: Re-Test
Squeeze the bolster between your knees and recheck your rotation. You should notice improvement in range and a decrease in discomfort.
When to Seek Help
If your pain persists despite these interventions, consult a qualified provider to rule out other causes. This is educational content — it doesn't replace professional evaluation. But for most athletes dealing with this pattern, these three steps make a real difference.
Want more like this?
Join the list for weekly insights on injuries, nutrition, and performance — straight from someone who's been through it.