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Mid-Back and Posture

This page provides reminders to home care you may have been assigned by your doctor.

Use a foam roller to help mid-back pain or stiffness

How do you use a foam roller to manage mid-back pain and tightness until you can get to your chiropractor?

Supine Posture

  • Lie on a firm surface, flex your feet as though standing.

  • Press shoulders into the table and pull scapula (shoulder blades) towards your spine.

  • Press the back of your head to the table, tucking your chin. (Do not lift the chin and extend the neck.)

  • Hold 10 seconds and relax.

  • Repeat 10 times.

  • Practice twice a day.

Supine Scapular Retraction

  • Lie on a firm surface, flex your feet as though standing.

  • Extend straight arms to ceiling, pulling scapula (shoulder blades) away from the spine.

  • Press shoulders into the table and pull scapula towards your spine.

  • Press the back of your head to the table, tucking your chin. (Do not lift the chin and extend the neck.)

  • Hold 10 seconds and relax.

  • Repeat 10 times.

  • Practice twice a day.

Standing Posture

  • Stand with your back flat to the wall, backside touching, feet under your hips.

  • Press shoulders into the wall and pull scapular towards your spine.

  • Press the back of your head to the wall, tucking your chin. (Do not lift the chin and extend the neck.)

  • Hold 10 seconds and relax.

  • Repeat 10 times.

  • Practice twice a day.

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Scapular Retraction Exercise

  • Sit straight with the abdominals tight.

  • Pinch shoulder blades together (do NOT shrug shoulders, it is more of a squeeze).

  • Hold 5-10 seconds.

  • Squeeze the bottom points of the scapula towards the center bra line.

  • Hold 5-10 seconds.

  • Squeeze the bottom points of the scapula towards the waist line.

  • Hold 5-10 seconds.

  • Repeat 15-20 times, 2-3x/day.

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Iron Cross Stretch

  • Place foam roller, rolled towel, or bolster along the spine.

  • Lie down letting your head and arms extend.

  • Hold 3 - 10 minutes.

  • Breathe slowly and deeply in/out through the nose if possible.

  • Repeat daily.

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Click above to go to Dr. Ferguson's YouTube Channel for more videos

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