The middle of the back sometimes has this annoying tendency to remind us at the wrong time. After a day in front of the computer, a prolonged commute or simply poor posture, a feeling of stiffness can appear between the shoulder blades and make you want to crack this area. A video published on Instagram by physiotherapist Margaux Magnée presents two simple methods to do at home to release back tension. The goal is not to violently manipulate your back, but to use your breathing and your own weight to regain more mobility.
Relieving the middle of the back with a chair
When discomfort appears when sitting, a simple chair can serve as support.
The technique consists of “grab your file with both hands and fetch the extension.“
The upper back must then rest against the backrest while the movement is accompanied by slow and regular breathing. As you exhale, accumulated tensions can gradually be released. In some cases, the area may even crack, providing a feeling of unblocking.
This approach is particularly beneficial for people who spend long hours sitting, a situation often associated with the onset of back pain. Specialists also point out that prolonged postures are among the factors frequently associated with mid-back pain.
The cushion technique to release back tension
For those who prefer to work on the floor, a firm cushion or small roller can replace the chair. The principle remains similar: place the support under the area concerned in order to create a support point.
As the expert explains, “I’m going to lie down on it, I bring my arms back supported by my breathing“. The weight of the body then exerts progressive pressure on the dorsal region.
A few deep breaths accompany the movement. As muscles relax, mobility can return naturally. Here again, the back can sometimes crack, without it being necessary to force the action.
Mobility exercises and breath work are among the frequently recommended approaches to relieving pain between the shoulder blades and in the mid-back.
When to consult for mid-back pain?
While these techniques provide occasional relief, their daily repetition deserves special attention.
The specialist points out that a very frequent need to crack your back can be a sign of an underlying problem.
“If you need it several times a day, it still reveals that something interesting is happening in the area.“
When the pain returns regularly, intensifies or persists despite exercises, a consultation with a health professional or osteopath can help identify the origin of the problem. The recommendations of specialists are in the same direction when discomfort becomes chronic or reappears repeatedly.