Halfway through a demanding day, you realise you have barely moved and the space between your shoulder blades feels tight. New mid back pain can make even sitting through a call feel tiring. A change of position and a few minutes of easier breathing can make the rest of the day more comfortable.

Why stress can settle between your shoulder blades

When you are under pressure, your body tends to brace. Your shoulders creep up, your breathing gets shallower and you stay still for longer while you concentrate. Your upper back, which is built to turn and move with every breath, ends up holding one position for hours.

Busy weeks also tend to mean longer spells at a screen and fewer chances to move. Together, these can leave your mid back feeling tight and achy. The good news is that new mid back pain usually settles well, and gentle movement helps it along.

What you might notice

You may find you hold your breath while writing a tricky email, keep your shoulders lifted or stay very still until a task is finished. These are normal responses to pressure. Noticing them gives you a chance to let them go, without checking your posture every few minutes.

Changing position often

Your back does not need one perfect posture. What it likes most is variety. Some things to try:

• Lean back into your chair and let your arms rest for a moment.
• Swap between sitting more upright, leaning back and standing for a few minutes.
• Take calls standing up or walking, if you can.
• Use the end of a call or task as a cue to get up and move.

VIDA’s Pomodoro stretches, in the top right corner, can prompt you to pause and move during focused work.

Breathing into your back

Your ribs attach to your mid back, so breathing and back comfort are closely linked. With your arms supported, try a few slow breaths, letting your ribs widen at the sides and back as you breathe in. Breathing out a little longer than you breathe in can help your body settle.

A minute of this between tasks can ease tightness and help you feel calmer at the same time.

Gentle mid back movement

Your upper back is built to turn and gently arch back. Something to try a few times a day:

• Sit tall, cross your arms over your chest and slowly turn to each side, keeping your hips facing forward.
• Sitting back in your chair, clasp your hands behind your head and gently lean back over the top of the chair.
• Draw your shoulder blades gently back and down, hold for a few seconds, then relax.

Keep each movement easy enough that you can breathe normally. If you would like a guided stretch, VIDA has short videos you can follow at your own pace.

Taking a proper break

A short walk outside, even for five minutes, gives your back a change and helps clear your head. Moving at an easy pace, with your arms swinging naturally, keeps your upper back turning in the way it is designed to. Leaving your phone at your desk can make the break feel more like a break.

If your workday leaves no room for breaks, it may help to look at whether one task can wait or be shared. A few minutes back for yourself can make a real difference to both your back and your stress.

Winding down in the evening

After a stressful day, your back may still feel tight when you sit down in the evening. A warm shower, a gentle walk or a few slow breaths lying on your back on the floor with your knees bent can help your body switch off. Your VIDA pain check-in is a good way to keep track of how your back settles over the next few weeks.

What to take away

• Change position often rather than holding one posture.
• Breathe slowly, letting your ribs widen as you breathe in.
• Turn and gently arch your upper back a few times a day.
• Use the end of calls as a cue to move.
• Take short walks outside to ease your back and your stress.

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