Two Quick & Easy Tips to Manage Your Mid Back (Thoracic) pain

Swati Prakash
Back Pain & Core, Posture & Ergonomics (RSI)
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Two Quick & Easy Tips to Manage Your Mid Back (Thoracic) pain

Mid back or thoracic pain is quite common in working mums, especially those who have sit for long hours slouched over their laptops or at home while taking care of their little ones. Mid back pain can be very nagging and persistent. However most people talk only about neck and lower back pain. Lets discuss this common yet easily overlooked pain in this blog. Here are two quick & easy tips to manage mid Back pain, that you can implement starting today!

When we think about slouching we usually associate this with a rounded lower back. However slouching is very common at the thoracic spine or mid back. To avoid this put a tennis ball on the spine at the level of the shoulder blades (anywhere from the top to mid of the shoulder blades), such that it sits between your spine and the chair. Whenever you slouch the ball will roll off your mid back, thus reminding you to keep your spine erect while sitting.

Another thing that happens when we are engrossed at work or watching television or a screen is that we tend to poke our head out. This is known as a forward head posture. Here the cervical spine is not in a neutral posture and this leads to stresses on the spine and the surrounding muscles, ligaments as well as rounding of the shoulders and mid back. An easy way to prevent this poor posture is to maintain a neutral posture of your neck. This will also prevent irritation or compression of the nerves that exit the lower cervical spine, which can lead to nerve pain in the area between the shoulder blades. To do so, gaze at a point in front of you and then gaze down by 5 to 10 degree. This will bring your neck in a neutral posture and prevent the nerve pain in the mid back area as well as rounded shoulder and mid back.

Watch this video for more details:

HERE is a free guide on ""How to avoid Mid-back Pain while sitting'"

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MEET SWATI

Hi there!

I am Swati, an Executive Mum Power Coach & Certified Posture Expert

I help mums of young kids working in high-stress executive jobs manage back, neck, and nerve pain, even with low energy, brain fog, and little time to spare. My proven system delivers real relief without stealing hours from your already packed day. The result? More productive professionals at work and guilt-free mums who can be fully present with their kids, instead of being sidelined by pain.

My passion comes from personal experience. I’ve been where you are: in pain, overwhelmed, and exhausted. After two pregnancies in three years, juggling my kids, housework, and a demanding job, I was stuck in a constant cycle of back and nerve pain. The physical load of motherhood added strain to my spine and joints. Meanwhile, adrenal fatigue left me drained, even after 10–12 hours of sleep.

Everyday tasks became a struggle. I was forgetful, foggy, and low on energy. Even as a trained physiotherapist and posture expert, I couldn’t escape my own pain. I stood all day at work, spent evenings on the laptop, rocked my kids to sleep, sat through endless meetings, traveled frequently ... I’ve been through it all.

I kept my pain hidden at work, afraid to speak up. I felt like a fraud, someone who coached others on relief strategies but couldn’t find relief herself. I loved my job and my children, but I couldn’t give 100% to either. Pain was holding me back.

One New Year, I made a resolution: to get healthy, not just fix pain, fatigue, or weight. I focused on reducing inflammation, healing my adrenal fatigue, and reclaiming my energy. Slowly but surely, the pain faded. I lost weight, my brain fog cleared, and my energy skyrocketed. Today, my pain is nearly gone. I feel stronger, clearer, and more in control than I have in years.

And now, I want that for you.

I combine professional expertise with lived experience to support other mums like me, those with young kids, high-stress jobs, and no time for complicated health programs. I’ve helped hundreds of women reduce spinal and joint pain, lift their energy, and clear the mental fog that holds them back.

If any of this resonates, you’re not alone. I’ve been there. I got you, mommy!

Let’s get you feeling strong, confident, and fully present at work and at home.

Are you ready to start? Curious about how this works? Just ask.

Let's DO THIS!

xx Swati

** Executive Mum Power Coach **