Aching or stiffness through the mid back is something many people notice during perimenopause, even if they have not had back trouble before. This article explains why this area can become more uncomfortable during this period and what you can do to help it settle.

The hormonal connection

As oestrogen levels fluctuate during perimenopause, the body's management of inflammation and tissue sensitivity changes. The mid back, which bears a significant amount of postural load through the day, can become more reactive during this period. Muscles that previously recovered overnight may feel persistently tight, and sustained positions that were once manageable can start to feel more noticeable.

Bone density also begins to change during perimenopause, and while this is a gradual process, it is one reason why supporting the mid back with regular movement becomes increasingly important during this life stage.

What tends to make it worse

Prolonged sitting, particularly in a rounded or unsupported position, places sustained load on the mid back. During perimenopause, when the body's recovery capacity may be reduced, this can accumulate more quickly than it used to.

Disrupted sleep is another contributing factor. The mid back, like other areas of the spine, relies on overnight rest to recover from the day's demands. When sleep is fragmented, that recovery is interrupted repeatedly.

What helps

Gentle movement through the mid back is one of the most effective things you can do. Seated thoracic rotations, where you sit upright and rotate your upper body gently from side to side, and cat-cow movements on all fours, where you alternate between arching and rounding your back slowly, both help keep the area mobile and reduce tension build-up.

Supporting your lower back when sitting, with a cushion or rolled towel just above your waistband, encourages a more comfortable position through the whole spine including the mid back.

Breaking up sitting regularly is worth building into your day. A brief stand and walk every 45 to 60 minutes makes a noticeable difference over time.

If you would like to try a guided mid back stretch, VIDA has a short video you can follow at your own pace.

Quick summary

• Include gentle mid back movements such as seated rotations or cat-cow in your day.
• Support your lower back when sitting to reduce load through the mid back.
• Break up sitting every 45 to 60 minutes.
• Recognise that disrupted sleep contributes to how the mid back feels and factor that into your expectations for recovery.

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