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

Head and neck in neutral position.

Do not extend the neck.

Do not flex the neck.

Supine Posture

Head and neck in neutral position.

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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.

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supine scapular retraction 2_edited

supine scapular retraction_edited

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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.

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.

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.