Beating Mid-Back Pain: Desk jobs, Hairdressing & Boxing

If your upper or mid-back feels stiff, achy, or tight by the end of the day—you’re not the only one. Whether you’re stuck at a desk, throwing punches in the gym, or cutting hair all day, your thoracic spine (the middle of your back) takes on a lot of strain.

And here’s the kicker: although these activities look very different, they can all cause the same problem—rounded shoulders and a stiff mid-back.

Why does this happen?

• Desk jobs: Hours spent slouched over a laptop naturally pull your shoulders forward, rounding your spine and tightening the chest muscles. Over time, this “computer posture” can leave your mid-back feeling like a rusty hinge.

• Boxing: Boxers are often in a guarded stance with the shoulders rounded forward to protect the face and ribs. Combine that with endless rounds on the pads and bag, and the joints become stiff and rigid in this rounded position.

• Hairdressing: Holding arms up for blow-dries, colouring, and styling puts constant strain on the shoulders and upper back. Most stylists don’t even realise they’re leaning forward until their mid-back aches at the end of a shift.

So even though an office worker, a boxer, and a hairdresser sound worlds apart—they all end up with the same posture trap.

Why it matters

A stiff thoracic spine doesn’t just cause aches. It can:

• Limit shoulder movement (making punches weaker, overhead tasks harder, or workouts less effective).

• Push more stress into the neck and lower back (hello, headaches and low back pain).

• Slow down recovery and increase the risk of future injuries.

Research shows that when mid-back mobility is improved and posture is addressed, people recover faster—sometimes by as much as a third quicker—and re-injury rates drop dramatically. In other words, it’s not just about feeling better, it’s about staying better.

Simple fixes you can start today

1. Open up your chest

   
   

   • Try lying on a foam roller with arms out wide, or do doorway pec stretches. This helps undo the forward pull from sitting or guarding in boxing.

   
   

2. Mobilise the mid-back

   
   

   • Movements like “open books” (lying on your side and rotating your arm back) or “thread the needle” are quick ways to keep the thoracic spine moving.

   
   

3. Strengthen the postural muscles

   
   

   • Rows, band pull-aparts, and “Y-T-W” shoulder blade exercises help pull your shoulders back where they belong.

   
   

4. Micro-breaks are magic

   
   

   • Desk workers: stand and stretch every 30–45 mins.

   • Boxers: balance your training—add mobility and postural strength alongside pad work.

   • Hairdressers: swap sides when styling and take 2-minute posture resets between clients.

When to get checked

If pain is lasting longer than a few weeks, getting worse, or spreading into the arms/neck, it’s worth seeing a physio. The sooner you get help, the quicker you can turn things around.

Bottom line

Rounded shoulders and thoracic stiffness are common—but they don’t have to be permanent. With the right mix of mobility, strength, and posture tweaks, you can free up your mid-back, move better, and feel stronger.

At Spink Physiotherapy, we design individual rehab plans for desk workers, boxers, and hairdressers—so you can keep working, training, and living without that constant mid-back ache.

👉 Book your assessment today and start feeling the difference.