Mid-back pain can be a challenging issue to deal with, as it can affect your daily activities and overall quality of life. Fortunately, there are several quick and simple exercises that can help alleviate mid-back pain and improve your posture.

Incorporating these exercises into your daily routine can provide significant relief and reduce the frequency and intensity of discomfort. In this article, we will explore 15 simple exercises that you can try to alleviate mid-back pain.

1. Cat-Camel Stretch

The cat-camel stretch is an excellent exercise for loosening the muscles in your mid-back and relieving tension. Start by getting on all fours with your hands positioned directly under your shoulders and your knees under your hips.

Arch your back upwards, pushing your spine towards the ceiling (cat stretch). Then, drop your belly towards the floor and lift your head and tailbone upwards (camel stretch). Repeat this movement for 10-15 repetitions.

2. Thoracic Extension Exercise

This exercise specifically targets the thoracic spine, which is the area where mid-back pain often originates. Sit on a chair, placing a rolled-up towel horizontally behind your shoulder blades.

Interlace your hands behind your head and lean back over the towel, arching your upper back over it. Hold this position for 30 seconds and repeat three times.

3. Upper Back Stretch

To perform the upper back stretch, stand tall with your feet shoulder-width apart. Extend both arms in front of you, interlacing your fingers. Round your upper back, pushing your hands away from your body and feeling a stretch in your mid-back.

Hold this stretch for 20-30 seconds and repeat three times.

4. Seated Twist

Sitting cross-legged on the floor or on a chair, place your right hand on your left knee while keeping your left hand behind you for support. Twist your torso to the left, looking over your left shoulder.

Hold this stretch for 20-30 seconds and repeat on the opposite side. The seated twist helps to mobilize the mid-back and relieve stiffness.

5. Wall Angels

Stand with your back against a wall, with your feet slightly away from the wall. Bend your knees slightly and press your lower back into the wall. Raise your arms overhead, touching the back of your hands and elbows against the wall.

Slowly slide your arms down the wall while keeping your back and elbows in contact with the surface. Return to the starting position and repeat for 10-15 repetitions.

6. Child’s Pose

Start on your hands and knees, and then sit back onto your heels, lowering your chest towards the ground. Reach your arms forward and let your forehead rest on the floor. Hold this position for 30 seconds to 1 minute, focusing on deep breathing.

The child’s pose stretches the entire back, providing relief to the mid-back area.

7. Plank

The plank exercise strengthens the core muscles, including the muscles in the mid-back region. Begin by getting into a push-up position, ensuring that your hands are directly under your shoulders.

Engage your core and maintain a straight line from your head to your heels. Hold this position for 30-60 seconds, or as long as you can maintain proper form.

8. Scapular Squeeze

While seated or standing, squeeze your shoulder blades together, as if you are trying to hold a pencil between them. Hold this position for 5 seconds and then release.

Repeat this exercise for 10-15 repetitions, focusing on proper activation of the mid-back muscles.

9. Chest Opener

Stand tall with your feet hip-width apart. Interlace your hands behind your back, squeezing your shoulder blades together. Gently lift your hands away from your body, allowing your chest to expand. Hold this stretch for 20-30 seconds and repeat three times.

The chest opener helps counteract the forward posture that often contributes to mid-back pain.

10. Shoulder Blade Squeeze

Stand with your feet shoulder-width apart, and your arms hanging by your sides. Slowly squeeze your shoulder blades together while keeping your arms relaxed. Hold the squeeze for 5 seconds and release.

Repeat for 10-15 repetitions, focusing on proper activation of the mid-back muscles.

11. Rotational Stretch

Lie on your back with your knees bent and feet flat on the floor. Extend your arms out to the sides, in line with your shoulders. Keeping your knees together, gently let them fall to one side while keeping your shoulders on the ground.

Hold this stretch for 20-30 seconds and repeat on the other side. The rotational stretch helps to release tension in the mid-back and improve mobility.

12. Back Extension Exercise

Lie on your stomach, with your hands placed underneath your shoulders. Engage your core and lift your upper body off the ground, focusing on arching your mid-back. Hold this position for 5-10 seconds and then lower back down.

Repeat for 10-15 repetitions, gradually increasing the duration of the hold as you become stronger.

13. Bridge Exercise

Lie on your back with your knees bent and feet flat on the floor. Place your arms by your sides, palms facing down. Engage your core and lift your hips off the ground, creating a straight line from your knees to your shoulders.

Hold this position for 20-30 seconds and then lower back down. Repeat for 10-15 repetitions.

14. Foam Rolling

Using a foam roller, lie on your back with the roller positioned horizontally under your mid-back. Cross your arms over your chest and gently roll up and down the length of your mid-back, applying pressure as needed.

Spend extra time on any tight or tender areas. Foam rolling can help release tension and soothe mid-back pain.

15. Neck Stretch

Although not directly targeting the mid-back, the neck is often connected to mid-back pain. Sit or stand tall and gently drop your left ear towards your left shoulder, feeling a stretch along the right side of your neck.

Hold for 20-30 seconds and repeat on the opposite side.

Conclusion

Mid-back pain can be debilitating, but with consistent practice of these 15 simple exercises, you can experience relief and improve your overall back health.

Remember to start with gentle movements and gradually increase intensity as your pain subsides and your strength improves. If you have any underlying conditions or persistent pain, it’s always advisable to consult with a healthcare professional.

Incorporating these exercises into your daily routine will help you achieve a stronger, more flexible mid-back, leading to reduced pain and improved well-being.