If your mid-back pain keeps coming back despite your best efforts to stay active and healthy, we get it – it’s frustrating.
The constant ache can wear you down, making even simple tasks feel harder than they should. And if you experience sharp burning pains — common in this region — some activities may feel impossible altogether.
Is Mid-Back Pain Limiting Your Lifestyle?
Over time, this recurring midback-pain can drain your energy, interrupt your focus, and stop you from fully enjoying your favourite activities. Mid-back pain often flares up during everyday tasks like washing dishes, vacuuming, or typing at your desk — turning simple activities into frustrating challenges.
When mid-back tension goes unresolved, your body may start to compensate. This can place excess strain on your shoulders, increasing the risk of impingements, bursitis, or rotator cuff injuries. The good news? There are effective strategies to help you move better and feel more comfortable again.
What Contributes to Recurring Mid-Back Pain?
Mid-back pain is often linked to a combination of lifestyle habits and underlying spinal issues. Over time, small habits like the ones listed below can place excessive strain on your spine, making your mid-back prone to recurring pain and stiffness:
- Slumped or rounded posture that compresses your mid-back
- Sitting for long periods without movement, causing your back to stiffen
- Tight or restrictive clothing that limits movement, such as a tight bra strap or restrictive sportswear.
- Stress held in the neck and shoulders, which can transfer tension to your mid-back
- Repetitive use of one arm, placing uneven strain on your spine
While addressing these lifestyle factors can help reduce flare-ups, lasting relief often requires a more holistic approach. Chiropractic care, targeted exercises, and lifestyle adjustments combined can help you get to the root of the problem and support your long-term recovery.
Practical Solutions for Mid-Back Relief
Getting lasting relief typically requires more than just resting or stretching. At WholeBodyChiro, our mid-back care focuses on:
Chiropractic Adjustments
Our gentle, targeted adjustments help restore optimal spinal function, so you can move with ease, sit comfortably for longer, and feel more relaxed throughout the day. This reset releases tension between the shoulder blades and improves shoulder movement, helping you feel more at ease and capable throughout your day.
Targeted Exercises
Exercises like the Jefferson curl gently stretch and mobilise each segment of the mid-back, improving flexibility and reducing tension. We also focus on improving shoulder blade control to prevent rolling forward and placing strain on your mid-back.
Lifestyle Guidance
A few simple adjustments can make a big difference:
- Ergonomic workstation setups to reduce strain when working at a desk
- Taking posture breaks throughout the day to prevent tension from building up
- Avoiding repetitive activities that strain your mid-back to reduce flare-ups
By combining these strategies, you can break free from recurring mid-back pain and enjoy a more comfortable, active life.
Ready to Feel Strong, Flexible, and Capable?
If your mid-back pain has been limiting your ability to stay active, productive, or enjoy quality time with family, we understand how frustrating that can be. The good news is you don’t have to put up with it. With the right care and support, you can regain your strength, flexibility, and confidence to live life on your terms. With over 16 years of experience and thousands of clients helped, we’re here to support you on your journey to better movement and lasting relief.
Don’t let mid-back pain hold you back any longer — book your appointment today and start feeling stronger, more comfortable, and ready to enjoy the activities you love.