Why does my mid-back feel stiff when I hold my breath or brace?
Holding your breath or bracing, for example during heavy lifts, pushes pressure into your trunk and ribs. If the joints of the mid-back and ribs are already stiff or the surrounding muscles are tight, that pressure can feel uncomfortable. It is usually mechanical and often responds well to mobility work and treatment.
Common causes
- Stiff joints where the ribs meet the spine
- Tight muscles between the shoulder blades and around the ribs
- Long hours of sitting with a rounded upper back
- Bracing technique or a recent jump in training load
What often helps
- Thoracic mobility: foam roller extensions and open-book rotations
- Breathing drills that expand the ribs in all directions
- Reviewing your bracing technique for lifts
- Hands-on treatment for stiff joints and muscles
When to get it checked
Get urgent medical care if mid-back or chest pain comes with shortness of breath, chest pressure, dizziness or pain spreading to the arm or jaw.
At Performance Sports Therapy in Gloucester, our sports injury focused chiropractors and our physiotherapy team can help you find the cause and build a plan.
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