5 ways to improve your mid back posture

Do you have a stiff and/or sore midback?  You may even have been struggling from a sore shoulder, neck and lower back. Due to the thoracic spine connecting to these areas it wouldn’t be a surprise that your mid back could be a potential cause driving your pain.

These days unfortunately our jobs do not help our mid back postures. Whether your sitting at a desk, bent over a car or stuck up in a roof working away we find that our midback ends up slumped over all day long, not really getting a chance to extend. As we age, gravity also loves to play a part in further exacerbating our mid back slumps and rounded shoulders.

Here is a handy blog to help you find 5 ways to improve your mid back posture.


When your shoulders are always forward the Pectoral muscle group (chest) can get very tight and over worked.  This can make it difficult when trying to work on straightening your mid back. Stretching out your pectoral group can allow you to better open your chest allowing for better thoracic mobility.

Here are a few easy ways to stretch out your chest.


Our back loves to move especially in the ranges that is capable of moving in. Mid backs primary movements are flexion, extension and rotation. Here are some simple exercises that can be completed on your floor or bed every morning and evening to keep your spine happy.

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Strength work does not always mean you need big heavy equipment. A simple back strength workout can be completed in comfort of your own home or even during your lunch break. Here are 4 typical exercises we give our patients to strengthen back using just a resistance band.

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Trigger point release

Sometimes it can be a good kind of pain.

Trigger point release is a self-massage specifically designed to relieve the source of the pain through cycles of isolated pressure and release. In this type of massage for trigger point therapy, the recipient actively participates through deep breathing as well as identifying the exact location and intensity of the discomfort.

The results and benefits of trigger point massage are releasing constricted areas in the muscle. You can experience a significant decrease in pain after just one treatment. Receiving massage with trigger point therapy on a regular basis can help naturally manage pain and stress from chronic injuries.

Here are two ways at home you can do this form of therapy to continue lasting relief between therapy sessions.

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Work Tips

Move. Integrate movement into your everyday tasks. By parking further than you usually would, taking the stairs wherever possible and even walking the kids to school rather than driving are very simple ways to boost your movement during your day. Did you know – Replacing the average time spent sitting at work with standing results in the metabolic equivalent of running 35 marathons per year. Move well.  Move often.

Assess Your Set Up at Work. How high is your chair in relation to your computer? Are you constantly looking up or down at your screen? An ergonomic assessment of your workspace will help not only help reduce pain / injury but just as importantly will boost performance.

Create a Movement Rich Environment / Stand Up Desk. Changing to a stand-up desk opens so many more opportunities for movement. Alternating between sitting / standing prevents you spending excessive time in one position and ultimately improves creativity and productivity.

Task Rotation. Plan your day to allow for you to switch between different tasks. This will allow you to break up activities, reduce postural tension and improve the overall efficiency of your work. Focus upon shifting the emphasis to working smarter rather than longer.

Have a Stretch/Exercise Routine. Having a set routine that is quick and easy to allow for movement to occur during self-allocated break times. Specific exercises to promote mobility and movements that “open and lengthen” can help with improving posture. Having difficulty remembering to do mobility? Strategically place a power band or an exercise ball as a visual cue.

TAKE A STAND – 5 Reasons why a Sit/Stand Desk can benefit you in the workplace


Brooke Lavell


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