Decrease Mid Back Pain by Improving Posture

Video by Dr. Erik Waldeland

How to Decrease Mid  Back Pain

Over the last two plus years since the Pandemic began, mid and low back pain, posture and ergonomics have become more of a hot topic with people working from home more.  As a chiropractor, we can play a large role in the improvement of mobility as well as strengthening of postural muscles to decrease mid and low back pain from sitting at the desk.  The maintenance of proper motion of the joints is key to make sure inflammation stays at a minimum, and consistent stretching/mobility work needs to be in everyone’s daily routine.  The exercise shown in the video above is a very easy way for anyone working at home to begin strengthening the mid back, to reverse the effects of sitting at the desk for 8-10 hours a day.


“Habitual postural patterns are associated with musculoskeletal pain, and improving a maladaptive posture requires postural awareness in order to lead to clinical improvements.”

“Postural awareness is associated with clinical symptoms in chronic pain patients; improvements in postural awareness are longitudinally associated with reduced pain in patients with spinal/shoulder pain.”


Simply becoming more aware of your posture can drastically improve pain.  The next step is to ensure that the joints of the spine are functioning properly, followed by strengthening of the surrounding muscles. That is why our Chiro Health team will always give recommendations to not only maintain proper motion of the joints, but at home stretches and exercises will always play an important role in proper recovery to not only decrease mid back pain, but help you function better for the long-term.



Cramer, H., Mehling, W. E., Saha, F. J., Dobos, G., & Lauche, R. (2018). Postural awareness and its relation to pain: Validation of an innovative instrument measuring awareness of body posture in patients with chronic pain. BMC Musculoskeletal Disorders, 19(1).


Our Message

When you are looking for a Chiropractor near you that you can trust, choose one who will not only get rid of your back pain, neck pain, or headaches but who will also guide you to living a healthier lifestyle to keep you out of pain. Our Chiropractors located in Minneapolis, near the corner of MN-100 S & Lake Rd./Westside Dr., will teach you what the research says about how and why we should eat a better diet, move more and have more positive thoughts. By improving these areas of our lives we can become healthier, stay out of pain and decrease mid back pain!