Experiencing middle pain can be extremely distressing and hinder your daily activities. Whether it’s due to strained muscles, poor posture, or sedentary lifestyle, finding relief becomes a top priority.

Fortunately, there are several exercises specifically designed to target and alleviate middle pain. Incorporating these exercises into your fitness routine can help provide much-needed relief and prevent future discomfort.

1. Cat-Camel Stretch

The cat-camel stretch is a gentle exercise that helps relieve tension in the middle back. Begin on your hands and knees, ensuring your hands are directly under your shoulders and your knees are hip-width apart.

Inhale deeply and arch your back towards the ceiling, lowering your head and tailbone simultaneously. Hold this position for a few seconds. Exhale and gradually reverse the movement by dropping your belly towards the floor, lifting your head, and extending your tailbone upwards.

Repeat this stretch for 8-10 repetitions, aiming for a smooth, controlled motion.

2. Thoracic Extension

Lie on your back with a foam roller positioned horizontally beneath your upper back. Bend your knees, placing your feet flat on the ground. Gently clasp your hands behind your head to support your neck.

Engage your abdominal muscles and slowly extend over the foam roller, allowing it to massage your middle back. Pause for a brief moment before returning to the starting position. Perform 10-12 repetitions of this exercise, ensuring your movements are controlled and deliberate.

3. Bridge Pose

The bridge pose is not only excellent for strengthening the glutes, hamstrings, and core, but it also helps relieve middle back pain. Begin by lying on your back with your knees bent and your feet flat on the ground.

Place your arms beside your body, palms facing down. Inhale deeply and press your feet into the floor, lifting your hips off the ground. Hold this position for a few seconds while squeezing your glutes. Exhale and slowly lower your hips back down to the starting position.

Aim for 10-12 repetitions, focusing on maintaining proper form throughout the exercise.

4. Pectoral Stretch

Tight chest muscles can contribute to middle back pain by pulling the shoulders forward, leading to poor posture. To relieve this tension, stand in an open doorway, facing forward.

Place your forearms on each side of the door frame with your elbows at a 90-degree angle. Lean forward, allowing your body to stretch gently. You should feel a stretch across your pectoral muscles. Hold this stretch for 30 seconds, then relax. Repeat the stretch 2-3 times, gradually increasing the duration of each repetition.

5. Side Plank

Side planks engage the muscles along the side of your body, including those in your middle back, to build strength and stability. Start by lying on your side with your legs extended.

Prop yourself up on one forearm, ensuring your elbow is directly beneath your shoulder. Lift your hips off the ground, creating a straight line from your head to your feet. Hold this position for 30 seconds, then slowly lower your hips back down. Repeat on the other side, aiming for 3-4 sets per side.

6. Pelvic Tilts

Pelvic tilts are a simple yet effective exercise for targeting the muscles in your lower back and core. Begin by lying on your back with your knees bent, feet flat on the ground. Relax your upper body and engage your abdominal muscles.

Gently tilt your pelvis towards your belly button, pressing your lower back into the floor. Hold this position for a few seconds before releasing. Perform 10-12 repetitions, focusing on maintaining control throughout the movement.

7. Child’s Pose

The child’s pose is a restful stretch that helps release tension in your back, shoulders, and neck. Start by kneeling on all fours, with your knees hip-width apart.

Sit back on your heels and slowly lower your upper body towards the floor, stretching your arms out in front of you. Rest your forehead on the floor and allow your back muscles to relax. Hold the pose for 30 seconds to 1 minute, taking slow, deep breaths. Repeat as desired to alleviate middle back pain.