Mid-back pain, also known as thoracic pain, can be debilitating and affect your daily activities. It is important to find relief movements that target this specific area and alleviate discomfort.

In this article, we will explore different exercises and stretches that can help relieve mid-back pain and improve mobility. Incorporating these movements into your routine can make a significant difference in your overall well-being.

1. Cat-Cow Stretch

The cat-cow stretch is a great movement to start with to relieve mid-back pain. Begin on all fours, with your hands directly under your shoulders and knees under your hips.

Inhale deeply, arching your back and allowing your belly to drop towards the floor. This is the cow position. As you exhale, round your back up towards the ceiling, tucking your chin and tailbone. Repeat this flow for 8-10 repetitions.

2. Thoracic Extension Exercise

The thoracic extension exercise is specifically designed to target the mid-back area. Start by lying on your back with your knees bent and feet flat on the floor. Place a foam roller or rolled-up towel horizontally under your mid-back.

Interlace your fingers behind your head and gently support your neck. Slowly extend your upper back over the foam roller or towel, keeping your lower back on the ground. Hold this position for 10-15 seconds and then return to the starting position. Repeat for 8-10 repetitions.

3. Standing Arm Slides

This movement helps improve thoracic mobility and reduce mid-back pain. Stand upright with your feet hip-width apart. Extend your arms forward at shoulder height, palms facing down.

While keeping your arms straight, slide them as far back as you can without discomfort. Squeeze your shoulder blades together and hold for a few seconds. Return to the starting position and repeat for 10-12 repetitions.

4. Seated Twists

Seated twists are excellent for relieving mid-back pain caused by stiffness or poor posture. Sit on a chair with your back straight and feet planted firmly on the ground. Place your right hand on your left knee and your left hand behind you on the chair.

Inhale deeply and as you exhale, twist your torso to the left, using your right hand to deepen the stretch. Hold this position for 15-20 seconds and repeat on the other side. Perform this exercise 2-3 times on each side.

5. Wall Angels

Wall angels are a simple yet effective exercise to alleviate mid-back pain. Stand with your back flat against a wall, feet slightly away from the wall. Bend your elbows to 90 degrees with your upper arms parallel to the floor.

Slowly slide your arms up the wall, keeping your elbows and wrists against the wall at all times. If you find it difficult to maintain contact with the wall, reduce the range of motion. Slide your arms back down and repeat for 10-12 repetitions.

6. Child’s Pose

Child’s pose is a gentle stretch that targets the entire back, including the mid-back area. Begin on all fours, then sit back on your heels, keeping your knees hip-width apart. Walk your hands forward, lowering your chest towards the floor.

Rest your forehead on the mat and relax your shoulders. Hold this position for 30 seconds to 1 minute, breathing deeply. Repeat as needed throughout the day to relieve mid-back pain and promote relaxation.

7. Shoulder Blade Squeeze

The shoulder blade squeeze exercise helps alleviate tension and improve posture. Stand upright or sit on a chair with your feet planted firmly on the ground. Squeeze your shoulder blades together, focusing on bringing them towards your spine.

Hold this position for 5-10 seconds, then release. Repeat for 12-15 repetitions.

8. Cobra Pose

Cobra pose is a yoga posture that stretches the entire spine, including the mid-back area. Start by lying on your stomach with your legs extended behind you. Place your hands shoulder-width apart on the ground, next to your ribs.

Press through your palms and slowly lift your chest off the ground, keeping your elbows bent. Keep your shoulders away from your ears and gaze forward. Hold this position for 20-30 seconds, breathing deeply. Repeat 2-3 times.

9. Scapular Retraction

Scapular retraction exercises improve posture and relieve mid-back pain caused by poor shoulder positioning. Sit or stand with your back straight.

Relax your shoulders and draw your shoulder blades together, as if you are trying to hold a pencil between them. Hold this position for 5-10 seconds, then release. Repeat for 12-15 repetitions.

10. Latissimus Dorsi Stretch

The latissimus dorsi stretch targets the muscles in the back that can contribute to mid-back pain. Stand with your feet shoulder-width apart and extend your arms overhead.

Clasp your hands together and lean gently to one side, feeling the stretch on the opposite side of your body. Hold for 15-20 seconds and repeat on the other side. Perform 2-3 repetitions on each side.

Conclusion

Mid-back pain can have a significant impact on your daily life, but incorporating relief movements into your routine can make a world of difference.

Remember to listen to your body and start slowly, gradually increasing the intensity and duration of these exercises. By consistently practicing these movements, you can alleviate mid-back pain, improve mobility, and enhance your overall well-being.