Regional muscle reference; this is not an individual map of the selected numbered trigger point.
Referred pain map
Map not available
Pain referral. Mid back, buttock
Pain Pattern
Mid back
Lower back
Buttock
Posterior thigh
What This Pain Feels Like
You may notice a constant deep ache along your mid-back close to the spine that feels like a rigid rod running down your back. Prolonged sitting makes the stiffness worse, and bending forward can provoke a sharp increase in pain. The discomfort often radiates downward to the lower ribs and even into the buttock, making it hard to find a comfortable position. Many people describe this as a back that never feels loose, no matter how much they stretch.
Deadlifts with rounded back Flexed thoracic posture during deadlifts shifts load to longissimus creating eccentric overload
Scoliosis compensation Spinal curvature creates asymmetric longissimus loading overworking the convex side chronically
Gardening or bending activities Repetitive forward bending eccentrically overloads longissimus during trunk lowering and raising
Chronic lower thoracic postural strain Sustained poor posture creates chronic low-grade longissimus overload at thoracolumbar region
Treatment & self-care
Immediate Relief
Tennis ball on paraspinals while lying on floor
Lie on your back on the floor with your knees bent. Place a tennis ball under the muscles alongside your thoracic spine on the painful side, not directly on the spine. Allow your body weight to create pressure on the ball. When you find a particularly tender point, hold steady pressure on it for 30-60 seconds until the tenderness begins to diminish. Shift the ball position to cover the entire painful area from mid-back to lower ribs.
Duration
5-10 minutes per session
Frequency
1-2 times per day
Expect
May temporarily ease back or flank tenderness and make movement more comfortable.
Exercises
Thoracic extension over foam roller
Place a foam roller horizontally on the floor. Lie on your back with the roller positioned at the level of your mid-thoracic spine. Support your head with your hands behind your neck. Gently extend your upper back over the roller, allowing your thoracic spine to arch back over it. Hold for 3-5 seconds, then return to neutral. Move the roller up or down one vertebral level and repeat. Perform 3-5 extensions at each level.
Duration
5-8 minutes per session
Frequency
1-2 times per day
Expect
Aims to improve comfortable trunk movement for bending, turning and reaching.
Exercises
Bird-dog exercise for spinal endurance
Start on your hands and knees with a neutral spine. Slowly extend your right arm forward and your left leg backward simultaneously, keeping your hips and shoulders level. Hold for 5-10 seconds, then return to the starting position. Repeat with the left arm and right leg. Perform 10-12 repetitions on each side for 2-3 sets. Focus on maintaining a stable, neutral spine throughout the movement.
Duration
10 minutes per session
Frequency
3-4 times per week
Expect
Aims to build trunk strength and endurance for daily activities and gradual return to loading.
Exercises
Prone back extension (superman)
Lie face down on a firm surface with your arms extended alongside your body, palms down. Gently lift your chest and upper body a few inches off the surface by contracting your back muscles. Hold the lifted position for 5-10 seconds, then slowly lower back down. Perform 10-15 repetitions for 2-3 sets. Keep the movement controlled and avoid hyperextending your lower back. Progress by holding longer or adding small arm movements.
Duration
10 minutes per session
Frequency
3-4 times per week
Expect
Aims to build trunk strength and endurance for daily activities and gradual return to loading.
Lifestyle Changes
Frequent sitting breaks with standing and walking
Set a timer to remind you to stand up and move every 30-45 minutes during prolonged sitting. When the timer goes off, stand up, walk around for 1-2 minutes, and perform a gentle standing back extension by placing your hands on your lower back and leaning back slightly. This interrupts the sustained flexion loading on your thoracic paraspinals and helps restore normal blood flow to the muscles.
Duration
1-2 minutes per break
Frequency
Every 30-45 minutes during seated work
Expect
Aims to make sustained tasks more comfortable through support and regular position changes.
Professional Treatment
Professional spinal assessment for chronic thoracic pain
If mid-back pain persists beyond 4 weeks or is accompanied by radiating symptoms into the legs, numbness, or progressive weakness, consult a healthcare professional. A thorough spinal examination including assessment of segmental mobility, neurological screening, and potentially imaging can identify underlying conditions. A physiotherapist can provide manual therapy, specific exercise prescription, and ergonomic guidance tailored to your longissimus thoracis dysfunction.
Duration
Initial evaluation: 45-60 minutes
Frequency
As needed based on symptom progression
Expect
An individual plan for the assessed back-pain contributors and the activities you want to regain.
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