Can Lower Back Pain Move Up The Mid Back?
For busy executive mums, dealing with lower back pain is already a challenge, but it can become even more frustrating when pain begins to travel upward to the mid-back. Pain doesn’t always stay localized; it can shift, spread or radiate to the bottom and legs if the nerves in the lumbar spine get irritated or compressed. A common example of this is sciatica. However pain from the lumbar spine can also cause pain in the thoracic spine or mid back area. In this blog, lets discuss how pain in the lower back can ‘shift’ up to the mid back. 

One of the main reasons for this pain migration is overcompensation. When we experience pain in one area, we unknowingly change our movement patterns to avoid discomfort. This is common with lower back pain, where prolonged poor posture or muscle strain can cause the thoracic spine to take on extra stress, resulting in mid-back pain. A simple example would be someone favouring their lower back due to discomfort, but that change in posture puts additional stress on the upper back, leading to further pain. Additionally, the act of over-relying on one part of the body due to pain can lead to imbalances in posture. For example, if you feel pain on the lumbar spine, you might overuse the muscles around the thoracic spine, which can cause your mid-back to become sore.

Another common cause is the interconnected nature of the spine. The muscles and fascia that link the lumbar and thoracic areas mean that strain in one part can easily affect the other. The spine works as a single unit, so if one part is out of alignment or in pain, other areas must compensate, often resulting in new discomfort.

Watch this video on Two Quick & Easy Tips to Manage Your Mid Back pain:


Understanding how lower back pain can cause mid-back pain is essential for managing and preventing it. Addressing posture, avoiding overcompensation, and focusing on whole-spine alignment are key to minimizing pain spread and improving your daily function.

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 **

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