How to Fix Mid Back Pain
Do you ever feel stiff and sore right between your shoulder blades? If yes, you’re not alone. Many people struggle with mid back pain because their thoracic spine—the part that should be mobile—is actually locked up tight. When your mid back can’t move well, your lower back or neck will often try to compensate, leading to even more issues.
Why Mid Back Mobility Matters
Your thoracic spine is built for movement—twisting, turning, and reaching. But modern life (think slouching at desks or staring down at phones or other digital devices) tends to shut that movement down. As a result, people develop a rounded posture, tight chest muscles, and stiff mid backs, often referred to as upper cross syndrome.
Reclaiming mobility in your thoracic spine can help relieve pain, improve posture, and make your body feel looser and lighter. “Most people are actually tight in their mid back—that’s where we want you to gain a lot of mobility,” says Dr. Zach.
Try This: The Bretzel Stretch
The Bretzel is one of Dr. Zach’s go-to mobility stretches—especially before workouts or golf. Here’s how to do it:
- Lie on your side on the floor.
- Bring your top knee across your body and pin it down to the ground with your bottom arm.
- Reach your top arm back and try to get your shoulder to touch the floor.
- You should feel a deep stretch through your mid back and chest.
- Then, grab your back foot with your top hand and gently pull it toward your glutes. But here’s the trick—don’t just pull the foot in. Drive the knee back behind you. Doing so gives you an extra stretch through the front of the hip and thigh.
- Hold the stretch for 30 to 60 seconds per side, or start with 3-5 second holds and build up.
Fixing Forward Posture
If you tend to slouch, you might have thoracic hyperkyphosis, a posture issue in which the upper back rounds forward and the head pokes out like a turtle. Here’s a simple wall drill to counteract it:
- Place a small block, pillow, or foam roller against the wall at the lower back level.
- Stand with your butt pressing into it.
- Raise your arms and open your chest, trying to touch your upper back to the wall.
- Tuck your chin back slightly to create a “double chin”—this realigns your head over your spine.
- Do 5-10 reps, twice a day. Want more of a challenge? Use a thicker object behind you for a deeper stretch.
Build Better Habits
Mid back pain often comes from years of poor posture and restricted movement. But with a few minutes a day of intentional mobility work—like the Bretzel stretch and posture drills—you can begin to unlock your spine and move through life with less pain. Keep your back strong by booking a visit at True North Chiropractic and Wellness!
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