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Sports & Spinal
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Osteopathy · Upper Back & Postural Pain

Upper back
& posture.

Thoracic stiffness and postural pain are more fixable than most people think.

Upper back pain is the ache between and around the shoulder blades, in the thoracic spine — the stiffest, least mobile section of the back. It is especially common in desk workers, tradespeople, and anyone who spends hours hunched over a screen or workbench.

Last updated: October 2026

Upper back pain is the ache between and around the shoulder blades, in the thoracic spine — the stiffest, least mobile section of the back. It is especially common in desk workers, tradespeople, and anyone who spends hours hunched over a screen or workbench. The thoracic spine responds very well to targeted manual therapy and movement retraining.

Common causes

Thoracic joint stiffness

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The mid-back joints restrict with sustained poor posture. This creates compensatory tension in the neck and shoulders.

Rib joint dysfunction

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The ribs attach to the thoracic spine. Irritated rib joints produce sharp, localised pain — often worse with deep breathing or twisting.

Postural loading

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Sustained forward head posture and rounded shoulders overload the posterior thoracic muscles and compress the anterior joints.

Upper crossed syndrome

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A classic pattern: tight chest and neck flexors paired with weak deep neck flexors and mid-back stabilisers.
Close-up of a dry needling needle being placed into the upper trapezius muscle at the base of the neck
Dry needling for trigger points, where it is appropriate.

How we treat it

Thoracic spine mobilisation and manipulation, rib joint treatment, myofascial release for the posterior chain, and targeted postural strengthening. We also address the ergonomic setup driving the pattern.

Ready to get started?

Same-week appointments available. Initial consult 60 min · $149 · HICAPS on-site.

Common questions

FAQ: upper back & postural pain

Can I fix my posture?
Yes — but it requires more than just "sit up straight". We address the mobility restrictions and weakness patterns underlying the posture.
Is the pain between my shoulder blades a serious issue?
Rarely. Mid-back pain is almost always mechanical. We'll rule out anything concerning during assessment.
How quickly will I notice a difference?
Thoracic mobilisation often produces immediate relief. 3–5 sessions is typical for a lasting change.

Seen enough?
Let's fix it.

Book an initial assessment in Berwick. Same-week availability most weeks.

Same-week appointments availableCall

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