Middle back pain can be debilitating. It can interfere with your daily activities and make even simple tasks difficult. Unfortunately, it’s one of the most common types of pain, and yet it’s one that’s often overlooked.

However, the good news is that there are a few exercises you can do to help relieve your middle back pain. Here are six exercises that you can try:.

1. Cat and cow stretch

The cat and cow stretch is a simple exercise that can help relieve your middle back pain. To do this exercise, start on your hands and knees. Make sure your wrists are directly under your shoulders and your knees are directly under your hips.

First, arch your back and bring your head down to stretch your spine. This is the cow pose. Exhale and then reverse the movement by rounding your spine. Bring your head up and tuck your chin towards your chest. This is the cat pose. Repeat the movement as many times as needed.

2. Seated spinal twist

The seated spinal twist is another great exercise that can help relieve your middle back pain. To do this exercise, sit on the floor with your legs straight out in front of you.

Cross your right foot over your left knee and place your right hand on the ground behind you. Twist your torso to the right and place your left elbow on your right knee. Hold the position for a few breaths and then repeat on the opposite side.

3. Cobra pose

The cobra pose is a yoga pose that can help strengthen your back muscles and relieve your middle back pain. To do this pose, lie on your stomach with your hands underneath your shoulders. Press down through your hands to lift your chest off the ground.

Keep your elbows close to your body and hold the position for a few breaths before releasing.

4. Child’s pose

The child’s pose is a restorative pose that can help stretch your back and relieve tension. To do this pose, start on your hands and knees. Sit back on your heels and stretch your arms forward.

Rest your forehead on the ground and hold the position for a few breaths.

5. Bridge pose

The bridge pose is an excellent exercise that targets your lower back and glutes. To do this pose, lie on your back with your knees bent and your feet flat on the ground.

Lift your hips towards the ceiling and hold the position for a few breaths before releasing.

6. Superman pose

The Superman pose is a great exercise that helps to strengthen your back muscles. To do this exercise, lie on your stomach with your arms and legs stretched out.

Lift your arms, chest, and legs off the ground at the same time and hold the position for a few breaths before releasing.

These six exercises can be done anywhere and anytime, and they can help relieve your middle back pain. Remember to start slow and work your way up.

If you experience any pain or discomfort while doing these exercises, stop immediately and consult with your doctor or physical therapist. With regular practice, these exercises can help reduce your middle back pain and improve your overall quality of life.