Why Mid-Back Stiffness Matters
Are you experiencing mid-back stiffness, tension, tightness, spasms, or numbness and tingling in that area?
Have you tried all the stretches, all the movements, ice packs, heating pads, massage guns… and still gotten no relief?
Does your day look like 6-10 hours of standing at your desk, sitting at your desk, or driving a truck/car?
If so, it makes sense why your mid-back is starting to hurt and stiffen over time.
When you sit or stand in one position for too long, your posture naturally starts to collapse forward. Forward flexion overstresses the mid-back, forcing your muscles to work overtime to maintain your upright posture. The result? A constant tug-of-war between your posture and your back muscles - leading to stiffness, tension, and pain.
But here’s the good news: you’re not alone, and you don’t have to live with it. Many of our patients have faced the same problem, and there are proven ways to get better.
How to Fix It:
1. Thoracic Hyperextension with a Rolled Towel
Roll up a towel and place it along the middle of your spine.
Lay flat on the floor and relax into the extension for 5-10 minutes.
Do this morning, night, or throughout the day.
This works because it counteracts the forward flexion you spend all day in, opens the chest, and gives your upper back a much-needed break.
2. Thread the Needle
Start on all fours.
Take one arm and slide it under your opposite arm, rotating your torso until your shoulder and ear touch the floor.
Hold, then return and switch sides.
This move helps restore rotation and mobility in your thoracic spine, relieving pressure from 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. It activates and strengthens your upper-back muscles, retraining your posture.
This combo not only reduces stiffness but also retrains your muscles, spine, and brain to support a healthier, upright position.
If this sounds like you, give these exercises and tools a serious 3-4 week trial. You should start noticing relief and improved posture.
And if you’re still struggling or want one-on-one guidance, book an appointment with us at Avant Chiropractic - we’ll help you restore movement, reduce stiffness, and get you back to feeling your best.
PS - Don't forget to get your wobble disc and posture band — Link below!
