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Upper Back pain relief for athletes

Restore rotation, posture & power for jumping & overhead control

  • Mid-back stiffness, especially after sitting or waking up

  • Pain between the shoulder blades

  • Limited rotation, especially golf, throwing, or cutting

  • Tightness that feeds into the neck or shoulders

  • Discomfort with deep breaths or rib movement

  • Rounded posture that feels stuck

  • Overhead work feels restricted or unstable

  • Thoracic joint stiffness & restricted mobility

  • Upper & mid-back muscle strain from training volume

  • Rib irritation & rib joint dysfunction

  • Scapular control issues tied to thoracic stiffness

  • Overuse pain between the shoulder blades

  • Postural overload from desk work plus training

  • Often triggered by: Powerlifting & weightlifting, CrossFit, running, swimming, golf, baseball & throwing sports, BJJ & combat sports, and field or court sports with contact & rotation

  • Symptoms last longer than 1–2 weeks

  • Mid-back stiffness is limiting training or overhead work

  • Pain keeps returning with lifting or sport

  • Rotation feels blocked or uneven

  • Rib or breathing-related discomfort shows up with movement

  • Neck or shoulder symptoms keep returning & mid-back stiffness is part of the pattern

  • You are modifying workouts or avoiding movements because of it

Mid-Back Pain Treatment for Athletes & Active Adults

The thoracic spine drives rotation, breathing mechanics, posture & overhead control, so when your mid-back gets stiff or painful it can show up as neck tension, shoulder irritation, or low back overload. Athletes often feel it during lifting, running, throwing & contact sports, and it can quietly limit performance long before it becomes obvious pain.
We combine hands-on treatment with mobility work & strength-based retraining to restore thoracic movement & control. The goal is better rotation, better overhead mechanics, and a stronger foundation for training & sport.

RESULTS

Your FREE First Visit

60min

Your first step is a low-pressure visit to understand your body mechanics, what will resolve it, and explain our approach.

  • Quick intake: what’s hurting, what triggers it, training goals
  • Movement: mobility, strength, control, and sport-specific patterns
  • Clear plan: observations, why it’s happening, best path forward

What You’ll Receive

  • A clear clinical direction and root-cause hypothesis
  • Recommended next steps, including a plan and projected timeline
  • Practical guidance on what to do, and what to avoid, in training right now

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What They’re Saying About Us

5.0
Stephanie C.
3 months ago
Dr. Alex Mak developed an excellent program to improve my mobility and stay on track to improved health. After starting a work from home job, I lost sight of maintaining a balanced lifestyle. I pushed myself too hard after living a sedentary lifestyle. What was meant to be a short walk resulted in an injury that resulted in months worth of hip pain. Dr. Mak’s experience in athletics was a game changer to helping me get back on track. Growing up as an athlete and swimming division 1, my instinct is to push myself hard to get back into shape. Dr. Mak helped me realize the importance of measured goals to achieve better outcomes. Knowing my history as a swimmer, he pointed out ways in which my body developed that I should keep an eye out for when lifting weights, running and more. He developed a recovery and strength training plan that considered my work travel schedule and preferred methods of exercise. Dr. Mak has a keen eye for identifying small details that can make a big difference in achieving recovery. I would recommend his services to anyone seeking support after an injury.
Alexander H.
4 months ago
If you want the best Physical Therapy come to Olympus. Movements that actually work.
Mordox S.
5 months ago
As a former competitive swimmer during highschool. I had a chance to work with Dr. Alex Mak and he helped a lot. My flexibility was very bad and that hindered my swimming. Alex was able to give me routine that helped my flexibility ultimately helping my swimming. Pretty much he knows his stuff and I highly recommend.
Nelson P.
6 months ago
Don’t think of this as a typical review written for business—think it as a genuine testimony! As a self-proclaimed athlete with a background in soccer and track (though you DONT have to be an athlete), this experience was truly a self investment in body mobility, agility, performance, endurance, strength, and—most importantly—optimal function. And if you think you’re already fine in these areas, you probably aren’t if you’re reading this. Dr. Alex Mak will quickly humble you and help you realize that many of our injuries stem from imbalances, mechanics, and not functioning optimally. As I mentioned, this is a true investment in yourself. You have to put in the work to see results—my pain didn’t disappear instantly or overnight. Through a constant desire to grow, feel better (with little to no pain), and consistent training both in and out of the his gym and office real progress happens. Dr. Alex Mak is young, easygoing, polite, and extremely professional and informative, which makes the entire process more comfortable which felt amazing! You never feel alone during the rehabilitation journey. Having someone on your side who truly understands what you’re feeling—at your worst pain and at every stage of recovery—is incredibly reassuring. He explains what you should be feeling throughout recovery, so you know you’re not only healing but progressing. I stubbornly learned that pain doesn’t go away overnight—it’s a process. The body works as one complete unit, and everything must be kept in check and aligned. After completing my sessions, I can confidently say I came out pain-free, stronger, and far more knowledgeable—allowing me to live a more optimal life. If you’re experiencing pain, don’t hesitate to work with Dr. Alex Mak. He genuinely helps you understand your body, your injuries, and how to overcome them!
Nelson P.
6 months ago
Don't think of this as a typical review written for business--think it as genuine testimony! As a self-proclaimed athlete with a background in soccer and...
Polina D.
6 months ago
Dr. Mak is truly exceptional. His expertise goes far beyond simply addressing pain—he takes the time to deeply understand the unique challenges of each patient. In my case, he carefully assessed the long‑term impact of my back injury and multiple surgeries, dedicating quality time to listen, evaluate, and design a treatment plan tailored specifically to my needs. What impressed me most was his holistic approach: he didn’t just focus on temporary relief, but created a structured program of strengthening exercises and supportive routines to help rebuild my stability and resilience. Through his guidance, I not only regained physical strength but also developed the confidence to continue working out independently, something I never thought possible given my history of trauma. Beyond his professional skill, Dr. Mak brings an approachable, down‑to‑earth energy that makes every session feel encouraging and motivating. He’s knowledgeable, compassionate, and genuinely invested in his patients’ progress. Simply put, he’s not only knows his craft inside and out—he’s also a genuine person to be around.
Fernando B.
7 months ago
After my medical doctor referred me to Physical Therapy, I thought my back pain and sciatica pains would eventually heal. After months, I finally “came to gribs” about my situation. My pain was becoming disabling and I needed help. I started searching my area,and what I wanted from physical therapy. Strength and mobility needed to be important to my therapy. My pain needed to be gone or at less become more manageable from therapy. After finding a few practices I started looking through their respective social media accounts. I found and followed Dr.Alexmax on instagram. I found the account informative and helpful. To my surprise, a Direct message from the account was sent to me and they invited me to have a consultation. Long story short, I signed up and after a few sessions I started feeling real relief from sciatica pains. I’m about to have my 15th session and I can confidently state I’ve been giving a foundation to continue a more hopeful and healthy life with less pain and more energy. Highly recommend this practice with anyone who need help with physical therapy
Jeffrey L.
8 months ago
I have gone to countless chiropractors and physical therapists searching for answers to the issues within my body. But no one has given me a deeper and in-depth understanding like Dr. Mak. When I first started seeing Dr. Mak back in July, I did not know what to expect and if he had the answers I was looking for. The first few weeks were investigative and it definitely took some time to figure out the roots of my problems. However, just three months later and I don't recognize the person I've become, most of all the lingerering issues I had been experienced at the start of my journey have seemingly subsided and I feel like a brand new person! Dr. Mak is very knowledgeable helping me not only understand the issues I was facing but also the areas I need to improve to better my condition. I admit I was skeptical in the beginning due the great deal of commitment it would require to get better, but now that I'm at the end I can happily say I have no regrets and would highly recommend Dr. Mak to anyone who is serious about not only feeling better but anyone who wants to function properly into their later years. There's so much I thought I knew that Dr. Mak helped to clarify and I've definitely gained a great deal of knowledge from my time spent with Dr. Mak. I hope him the best as he builds his practice and encourage anyone who wants to grow and learn to reach out to Dr. Mak. He likely has all the answers to your issues and if he doesn't he will figure it out if you give him the time!
chris S.
8 months ago
I’ve been dealing with back pain, tight hips, sciatica pain, and right foot mobility for a couple years. Finding Dr. Alex, I set up the initial consultation meeting to address my issues. In this meeting Dr. Alex Mak answered all my questions, provided solutions, and expressed his knowledge on the different areas of my pain. He explained with an honest tone, that identifying the root cause of my pain, and building a personalized treatment plan can help me achieve my goal, of finding relief and mobility. I moved forward with his program that was designed directly for me. Having the ability to talk to Dr. Alex for the full session, allowed him to study my progress and adapt the program to the speed of my progression. I believe this is what separates Dr. Alex Mak from other PT. His ability to motivate, inform, study, adapt, and treat the client is top class. He is distinguished in that he listens, explains, cares, and organizes proper exercises to achieve results in a timely manner. If you are looking for a Dr. who supports and treats, rather than giving a generic try this and that, then book the consultation with Dr. Alex Mak.
Alejandra P.
8 months ago
I had a really good experience at Olympus Sports Therapy and working with Dr. Alex Mak. He's very knowledgeable about his craft. He guides you through the exercises so that you do them safely and correctly. I referred a friend to Olympus Sports Therapy and Dr. Alex Mak with a confidence that he would be able to help them with their particular issues because I saw clear improvement in myself very quickly. I'm glad I went there.

Quick Questions

Upper back pain can originate from muscles, joints, ribs, connective tissues, or nerves. Muscle strains often cause localized soreness and tightness, while joint or rib dysfunction may create stiffness and pain with movement. Nerve irritation can produce burning, tingling, numbness, or symptoms that travel into the chest, shoulder, or arm. A thorough assessment can help determine the source of your symptoms.

Pain from the upper back can sometimes spread into nearby areas due to muscle tension, joint irritation, rib dysfunction, or nerve involvement. Because several structures can contribute to referred pain patterns, a proper evaluation is important to identify the underlying cause.

Yes. Restrictions and tension in the upper back and thoracic spine can affect posture, neck mechanics, and muscle function. In some cases, this may contribute to neck discomfort, muscle tension, and certain types of headaches.

Not necessarily. Many athletes can continue training with modifications. The goal is to avoid movements that significantly aggravate symptoms while maintaining appropriate activity levels and gradually rebuilding strength, mobility, and function.

Symptoms may worsen with prolonged sitting, poor posture, repetitive lifting, overhead activities, rotational movements, heavy pulling exercises, deep breathing, or remaining in one position for extended periods. The exact triggers depend on the underlying condition.

The number of visits varies based on the severity of symptoms, how long the problem has been present, training demands, and individual recovery goals. Some athletes improve within a few sessions, while more persistent or complex conditions may require a longer rehabilitation plan.

Yes. Treatment may help reduce pain, improve mobility, restore normal movement patterns, decrease muscle tension, and support recovery from sports-related upper back injuries, impact-related discomfort, and overuse conditions.

Immediate medical evaluation may be necessary if upper back pain is accompanied by significant weakness, loss of coordination, difficulty breathing, chest pain, unexplained weight loss, fever, recent major trauma, severe neurological symptoms, or rapidly worsening pain.

Treatment typically considers the entire kinetic chain. The neck, shoulders, ribs, thoracic spine, breathing mechanics, core stability, posture, and movement patterns can all influence upper back function and recovery. Addressing contributing factors throughout the body often leads to better long-term outcomes.

Short-term changes often include reducing aggravating lifts, improving workstation setup, limiting prolonged static positions, maintaining good posture, taking regular movement breaks, and performing simple mobility and control exercises that match your presentation and current tolerance.

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Dr. Alex Mak, DC, CCSP, CSCS, QME

I was the kid who was told to quit after years of sports and constant injuries, so I became the provider I never had, earning a kinesiology degree at SDSU, graduating chiropractic school summa cum laude, and doubling my clinical hours to obsessively master human movement. Olympus Sports Therapy is built on identifying the root cause, building a real progression plan, and guiding athletes from pain and setbacks back to stronger performance.

Seek medical attention immediately if you experience:

Severe or worsening pain that doesn’t improve with rest Numbness or tingling spreading down both legs Loss of strength in your leg or foot Difficulty controlling bladder or bowel function Pain following a fall, accident, or trauma