Mid-Back Pain Relief: Proven Exercises for Stiffness, Tension, and Better Posture
Are you experiencing mid-back stiffness, tension, tightness, muscle spasms, or numbness and tingling in your upper or middle back?
Have you tried all the stretches, movements, ice packs, heating pads, or massage guns—yet still get no relief?
Does your day include 6–10 hours of standing at a desk, sitting at a desk, or driving a truck or car?
If so, it’s no surprise your mid-back pain and stiffness are getting worse over time.
When you sit or stand in one position for too long, your posture naturally begins to collapse forward. This forward flexion overstresses the thoracic spine and forces your muscles to work overtime to keep you upright. The result? A constant tug-of-war between posture and back muscles—leading to chronic stiffness, tension, and pain.
The good news: you’re not alone—and you don’t have to live with it. Many patients at Avant Chiropractic have faced the same problem, and there are proven ways to find lasting relief.
How to Fix Mid-Back Pain
1. Thoracic Hyperextension with a Rolled Towel
Roll up a towel and place it along the middle of your spine.
Lie flat on the floor and relax into the extension for 5–10 minutes.
Do this morning, night, or throughout the day.
This simple move counteracts hours of forward flexion, opens the chest, and gives your upper back a much-needed break.
2. Thread the Needle
Start on all fours.
Slide one arm under the opposite arm, rotating your torso until your shoulder and ear touch the floor.
Hold briefly, then return and switch sides.
This stretch restores rotation and mobility in your thoracic spine, easing mid-back stiffness.
3. Strength + Posture Combo
Wobble Disc: Place a balance disc on your chair seat to keep your spine actively engaged instead of locked in place.
Posture Band: Wear a posture band (two connected resistance bands) twice a day for 30–45 minutes.
This combo strengthens your upper-back muscles and retrains your spine and brain to support a healthier, more upright posture.
Give these exercises and tools a serious 3–4 week trial—you should start noticing relief and improved posture.
If you’re still struggling or want one-on-one guidance, book an appointment with Avant Chiropractic. We’ll help you restore movement, reduce stiffness, and get back to feeling your best.
P.S. Don’t forget to grab your wobble disc and posture band—the link is below!
