Middle back pain can be quite uncomfortable and disruptive to your daily routine. Whether it’s caused by poor posture, muscle strains, or underlying medical conditions, finding relief from middle back pain is essential for your overall well-being.

Fortunately, there are several simple exercises that can help increase your comfort and alleviate middle back pain. Incorporating these exercises into your daily routine can contribute to improved posture, increased flexibility, and reduced pain. Let’s explore seven of these exercises below.

1. Cat-Camel Stretch

The cat-camel stretch is a great exercise for stretching and strengthening the muscles in your middle back. Start by getting on all fours, ensuring that your wrists are aligned with your shoulders and your knees are aligned with your hips.

Slowly arch your back upwards, pushing it toward the ceiling like a cat stretching. Hold this position for a few seconds, then slowly lower your back and allow it to sag downwards. Repeat this movement several times, focusing on the stretch in your middle back.

2. Thoracic Rotation Stretch

The thoracic rotation stretch targets the muscles between your shoulder blades and improves mobility in your upper back. Begin by sitting on the edge of a chair or stool.

Cross your arms over your chest and rotate your torso to one side, looking over your shoulder. Hold this position for a few seconds, then return to the starting position. Repeat the rotation on the other side. Perform several repetitions on each side, focusing on the stretch in your middle back.

3. Bridge Exercise

The bridge exercise is not only beneficial for your glutes and hamstrings but also helps strengthen the muscles in your middle back. Lie on your back with your knees bent and your feet flat on the floor.

Slowly lift your hips off the ground, creating a straight line from your knees to your shoulders. Hold this position for a few seconds, then lower your hips back down. Repeat this movement for several repetitions, focusing on engaging your middle back muscles throughout the exercise.

4. Seated Twist

The seated twist is a gentle exercise that helps improve spinal mobility and relieves tension in the middle back. Begin by sitting on a chair with your feet flat on the floor.

Place your right hand on the outside of your left knee and gently twist your torso to the left. Use your left hand on the back of the chair for support and to deepen the stretch. Hold the twist for a few seconds, then return to the starting position. Repeat the twist on the other side.

Perform several repetitions on each side, focusing on the stretch in your middle back.

5. Child’s Pose

The child’s pose is a relaxing exercise that stretches and releases tension in the muscles of your middle back. Kneel on the floor with your knees slightly wider than hip-width apart.

Sit back on your heels and slowly lower your torso down, reaching your arms forward. Rest your forehead on the floor or a prop, such as a cushion or block. Hold this position for a few deep breaths, allowing your middle back to relax and stretch. Slowly come out of the pose and repeat as desired.

6. Shoulder Blade Squeeze

The shoulder blade squeeze exercise is a simple movement that helps improve posture and strengthen the muscles around your middle back. Stand upright with your arms relaxed at your sides.

Squeeze your shoulder blades together, as if you are trying to hold a pencil between them. Hold this squeeze for a few seconds, then release. Repeat the movement for several repetitions, focusing on engaging your middle back muscles.

7. Wall Angels

Wall angels are a beneficial exercise for improving posture and increasing the flexibility of your middle back. Stand with your back against a wall and your feet shoulder-width apart.

Raise your arms so that they are parallel to the ground and bend your elbows at a 90-degree angle. Slowly slide your arms up the wall, maintaining contact with the wall the entire time. Once you reach as high as is comfortable, slowly lower your arms back down to the starting position.

Repeat this movement for several repetitions, focusing on engaging your middle back muscles.

Conclusion

Middle back pain can significantly impact your daily life, but it doesn’t have to be a permanent discomfort. By incorporating these seven simple exercises into your routine, you can increase your comfort and alleviate middle back pain.

Remember to start slowly and listen to your body. If you experience any pain or discomfort while performing these exercises, it’s important to consult with a healthcare professional.

With consistency and perseverance, you can improve your posture, increase your flexibility, and enjoy a life with reduced middle back pain.