Symptoms, conditions and causes

What are the causes for mid-back pain and tightness?

If you have mid-back pain it’s important to determine this: on which side is it located? The cause of the pain depends upon where the pain is located.

Mid-back pain more on the right side

Liver and gallbladder issues (like gallstones) can be the cause of right-sided pain. An inflamed gallbladder or liver can radiate to the back and any area on the right above your liver (including your back) because there is a connection through a specific nerve that is pinched or inflamed.


  • Take purified bile salts

  • Increase fat intake

  • Do the Healthy Keto® diet

  • Do an intermittent fasting plan

  • Avoid soy protein

  • Avoid protein powders

  • Avoid vegetable oils

  • Avoid taking carbs

If you have high estrogen, this will cause gallstones. If that’s the cause, do the following:

  • Avoid dairy

  • Take DIM supplements (natural estrogen blockers)

  • Take DIM-rich foods:

    • broccoli

    • cauliflower

    • kale

    • Brussels sprouts

    • collard greens

    • mustard greens

    • bok choy

Mid-back pain more on the left side

If you feel pain in the left side of your mid-back, this usually means that there is a problem with the pancreas. The pancreas is connected with the left side of the body (including the mid-back) through a specific nerve. Therefore if you have pains in the middle-left or top-left sides of your body they may come from pancreatic issues.

There are two main functions of the pancreas:

  • One of them has to do with generating hormones like insulin. Eating carbs and eating in general will increase the demand for insulin, and too much demand for insulin can cause the pancreas overwork, resulting in a left-sided pain.

  • Another function has to do with generating enzymes (digestion units) into your stomach and other body parts. If you often eat processed food, junk or cooked food that doesn’t have enzymes it can overwork the pancreas, causing pain.


  • Avoid snacking

  • Avoid refined carbs and sugar

  • Take more raw vegetables

  • Avoid alcohol

  • If you take certain medications that may have a side effect of abdominal pain, consult with your doctor

  • Avoid too much calcium, which can cause issues with the pancreas

  • Do the Healthy Keto® diet

  • Do an intermittent fasting plan

Heart problem: if you have a history of heart diseases, clogged arteries, chest pains or exercising without sleeping enough, these can create a lot of pressure on the heart resulting in left-sided mid-back pain.


  • Increase vegetables (7 to 10 cups a day)

  • Take potassium

  • Take nutritional yeast

  • If you have hyperthyrroid:

    • avoid iodine

    • avoid purified bile salts

    • avoid using gallbladder formula

  • If you have acidosis:

    • avoid apple cider vinegar

    • avoid betaine hydrochloride

    • avoid kombucha tea

Pain right in the center of mid-back:

In case you have pain the center of the mid-back for some reason here is a quick remedy you can apply to relieve it:

  • Watch this video

  • Press on your sternum

  • Identify where do you have a pain in the back and draw a straight line right through the body to the front

  • Once you identify the front area that is opposite to the back pain, you can massage that front part to reduce the achiness

  • One way to know if you have the correct spot is that you will feel tenderness in it (in the front location)

Other causes:

  • Injury

  • Muscle imbalance (some muscles are overdeveloped compared to others)

Last updated: Jun 21, 2023 14:09 PM