Middle back pain is one of the most common problems I see in office workers here in Preston. Long hours of sitting create postural strain across the mid spine which leads to an ache between the shoulder blades and stiffness that often builds as the day goes on.

The good news is that two very simple exercises can dramatically reduce middle back pain when done consistently. These exercises help counteract the rounded posture that develops from sitting and re activate the muscles that support the spine.

Below is an easy a day routine I use with my chiropractic and remedial massage patients at Advanced Health in Preston.

1. Snow Angels Exercise

The snow angels exercise is my number one choice for improving mobility and reducing postural strain through the middle back.

How to do it

• Lie on your back with your knees bent.

• Flatten your lower back gently into the floor so there is no gap underneath.

• Start with your hands at your sides and slowly raise them overhead.

• Aim to keep your elbows and pinky fingers touching the floor for as long as possible.

Most people cannot keep their elbows down the first time they try this. That is completely normal. With daily practice over a couple of months these muscles will loosen and your range will improve.

What you should feel

• A steady activation between the shoulder blades.

• A stretch through the chest which becomes tight from sitting and rolling the shoulders forward.

This is a controlled movement so it should not feel sharp. The purpose is to wake up the intracapular muscles that support the thoracic spine.

2. Superman Exercise

If you struggle to feel the mid back engagement during snow angels, the superman exercise is a great alternative.

How to do it

• Lie on your stomach with your arms raised in front.

• Lift your chest gently off the floor while looking slightly forward.

• If you were looking at a wall you should be looking just above the skirting board.

• Hold for 15 to 20 seconds.

• Rest 20 seconds and repeat four to five rounds.

What you should feel

• Strong activation in the lower back.

• Engagement between the shoulder blades.

• Light work through the neck extensors.

This exercise strengthens the muscles that keep the spine upright. Avoid this one if you have known facet joint irritation in the lower back since the extension position can compress the joints.

When to Do These Exercises

Most people feel their middle back pain creeping in around one or two in the afternoon after four to five hours of sitting. To get ahead of it, do these exercises at midday before the ache begins.

Daily consistency is far more important than intensity.