You notice it when you reach for something on a high shelf, turn to reverse the car or stand up after a long meeting. Your upper back feels stiff and tight, and the ache between your shoulder blades seems to have settled in. If this has appeared around menopause, small changes in how your upper back moves and how you sleep may be part of the picture.

Why your upper back can change in midlife

Your upper back naturally has a gentle forward curve. With age, that curve tends to increase a little, and research shows the change happens most quickly in women between 50 and 60. Muscles that hold the upper back upright can lose strength more easily as oestrogen falls, and long days at a desk add to the pull forward.

When your upper back spends long stretches rounded forward, the muscles and joints between your shoulder blades can start to feel stiff and sore. This is a common, very manageable pattern, not a sign of damage.

How sleep plays a part

Sleep around menopause can be broken by night sweats and early waking. A poor night tends to make muscles feel stiffer the next morning and makes your nervous system more sensitive to pain.

Lying still for hours can also leave your upper back stiff when you first get up. That is why a mix of gentle movement and better sleep tends to work well together.

Gentle mobility for your upper back

Your upper back likes to move, especially into turning and gently arching back. Something to try a few times a day, sitting or standing:

• Sit tall on a chair, cross your arms over your chest and slowly turn to each side, as far as feels comfortable.
• Sitting back in your chair, clasp your hands behind your head and gently lean your upper back over the top of the chair, then come back up.
• Gently draw your shoulder blades back and down, hold for a few seconds, then relax.
• Take a few slow, deep breaths, feeling your ribs widen as you breathe in.

Keep each movement slow and within a comfortable range. If you would like a guided stretch, VIDA has short videos you can follow at your own pace.

Changing position through the day

Long periods in one position are often what leaves the mid back feeling stiff. Short, regular changes help more than trying to hold one position all day.

Some ideas:

• Stand up and reach your arms towards the ceiling between meetings.
• Take phone calls standing or walking.
• Bring your screen up to eye level, so you are not looking down for hours.

VIDA’s Pomodoro stretches can prompt you to pause and move during focused work.

Building a little strength

As your upper back starts to feel easier, gentle strengthening can help it stay comfortable. Research suggests back-strengthening exercises can slow the increase in upper back curve in women in their 50s.

Something to try two or three times a week is lying on your front with your arms by your sides, then gently lifting your head and chest a little way before lowering. Worktop press-ups also work the muscles around your shoulder blades. If you would like to follow along, VIDA has a short videos you can use at your own pace.

Helping your sleep

A cool bedroom, light bedding you can push off easily and a regular wake-up time can all help when night sweats disturb your sleep. Some people find a pillow that keeps their head level, rather than pushed forward, helps their upper back feel easier in the morning. If it is stiff when you wake, a few slow turns and a warm shower once you are up can help it loosen.

Your VIDA pain check-in is a good way to keep track of how things are shifting over time.

What to take away

• Gently turn and arch your upper back a few times a day.
• Change position often, and reach your arms up between meetings.
• Add gentle back strengthening as your upper back eases.
• Keep your bedroom cool to help with night sweats.
• Loosen up in the morning with slow turns and a warm shower.

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