As a high-achieving executive mom, your day is packed with back-to-back meetings, work deadlines, and family responsibilities. Between long hours at your desk and the physical demands of parenting, mid-back stiffness becomes an unavoidable burden. You may push through it, but deep down, you know it’s draining your energy, impacting your focus, and making even simple tasks feel harder than they should be. The good news? You don’t need hour-long therapy sessions or complicated workouts to relieve mid-back stiffness. With a few targeted adjustments, you can release tension, restore mobility, and feel more energized throughout your day. Here’s a step-by-step plan designed specifically for your busy lifestyle.
Step 1: Reset Your Posture:
Bad posture is one of the main culprits behind mid-back stiffness. Start by resetting your alignment:
- Sit or stand tall with your feet hip-width apart.
- Roll your shoulders up, then back, and let them relax.
- Engage your core slightly, as if bracing for a gentle tap on the stomach.
- Keep your head aligned over your spine—not jutting forward.
Try this reset every time you catch yourself slouching at your desk or hunching over your phone.
Step 2: Open Up Your Mid-Back with a Simple Stretch:
Sitting for hours tightens the muscles between your shoulder blades. Loosen them up with this easy stretch:
- Stand with your feet hip-width apart.
- Clasp your hands together in front of you and push them forward as you round your upper back.
- Hold for 20–30 seconds, taking deep breaths.
- Repeat twice.
This will help release tension in your thoracic spine, improving flexibility and reducing stiffness.
Watch this video to learn How can you stop slouching at your desk?
Step 3: Activate & Strengthen:
Weak back muscles lead to stiffness. Strengthening them restores balance and prevents future discomfort. Try this simple movement:
- Wall Angels: Stand with your back against a wall, arms at a 90-degree angle. Slowly raise and lower them while keeping your lower back in contact with the wall. Repeat 10 times.
- Thoracic Twists: Sit tall, place your hands behind your head, and twist gently from side to side. Perform 10 reps per side.
Step 4: Daily Mobility Habit:
You don’t need a full workout—just small, intentional movements throughout the day:
- Stand up and stretch every hour.
- Roll your shoulders back during meetings.
- Use a foam roller or massage ball for a quick tension release in the evening.
HERE is a free guide to help avoid Mid back Pain when sitting.
Relieving mid-back stiffness isn’t about adding more to your plate—it’s about making small, strategic shifts. Start with this plan today, and you’ll notice improved posture, less tension, and more energy to power through your day.
For a personalized, time-efficient plan, check out my Fast-Track Posture & Mobility Reset for Executive Moms—because your health should support your success, not slow you down!
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