Midback pain

How to Address Mid-Back and Rib Pain for Athletes: A Simple Guide

Lately, I've been seeing an increase in athletes complaining about mid-back or rib cage pain. If you're struggling with similar issues, this article will help you understand why and show you how to address the problem.

What Causes Mid-Back or Rib Pain?

One of the most common causes I’ve noticed is a discrepancy in rotational mobility. In other words, some athletes can turn or rotate their upper body much better in one direction than the other. This imbalance often 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

Here’s a quick test you can perform at home to check for rotational discrepancies:

1. Set Up:Sit with your feet flat on the ground and place a bolster (foam roller, basketball, etc.) between your knees to keep your hips stable.

2. Use a Broomstick/PVC Pipe: Grab a broomstick or PVC pipe and place it across your shoulders to lock your upper body in place.

3. Test Rotation: Rotate your torso as far as you can to each side without shifting your hips. Have someone watch to see how close the end of the pipe comes to midline. Ideally, you want similar range of motion on both sides.

If one side has significantly less rotation, this is likely contributing to your mid-back or rib pain.

How to Fix It

Once you identify an imbalance, here’s a step-by-step guide to correct it:

1. Foam Roll the Mid-Back: 

   - Lie on a foam roller, arms crossed over your chest. Roll up and down your mid-back, spending about 2-3 minutes working through tight spots.

2. Twist & Stretch: 

   - After rolling, grab the pipe again and rotate towards your restricted side. Lean backward to stretch the back, then switch and lean forward.

   - Perform 5-10 reps, rotating and stretching both forward and backward.

3. Re-Test: Squeeze the bolster between your knees and recheck your rotation. You should notice an improvement in range and a decrease in discomfort.

When to Seek Help

If your pain persists despite stretching, it’s essential to consult with a healthcare provider to rule out other causes. Remember, this advice is meant for educational purposes and should not replace professional medical care.

By incorporating these exercises into your routine, you can increase your range of motion and reduce mid-back pain, helping you get back to peak performance.