Middle pain or pain in the middle of your back can be caused by a variety of reasons, from bad posture, incorrect lifting techniques, and even stress.

While it is always best to consult with a doctor or physical therapist for severe and chronic pain, there are simple exercises you can do on your own to alleviate mild to moderate middle pain. Here are some of them:.

1. Wall Angels

Wall Angels is an exercise that can help improve your posture and relieve middle pain.

1. Stand with your back against a wall.
2. Bend your elbows at a 90-degree angle and place them against the wall.
3. Slowly move your arms up and down the wall while keeping them in the same position.
4. Repeat for 2-3 sets of 10-15 reps.

2. Cat-Cow Stretch

The cat-cow stretch is a yoga pose that can help lengthen and stretch your spine, thus relieving the tension and pain in the middle of your back.

1. Start in a tabletop position with your wrists under your shoulders and your knees under your hips.
2. As you inhale, arch your back and look up towards the ceiling (Cow Pose).
3. As you exhale, round your spine and tuck your chin in towards your chest (Cat Pose).
4. Repeat for 5-10 reps.

3. Thoracic Extension Stretch

The thoracic extension stretch targets the thoracic spine, which is the part of your spine that is located in your upper back, just below your neck.

1. Stand with your back against a foam roller or a rolled-up towel.
2. Place your hands behind your head.
3. Gently arch your upper back over the roller or towel and then slowly come back to the starting position.
4. Repeat for 2-3 sets of 10-15 reps.

4. Scapular Squeeze

The scapular squeeze is an exercise that targets the muscles between your shoulder blades, which can get weak and tight due to prolonged sitting and bad posture.

1. Stand or sit with your arms at your sides.
2. Squeeze your shoulder blades together as if you are trying to hold a pencil between them.
3. Hold for 5-10 seconds and then release.
4. Repeat for 2-3 sets of 10-15 reps.

5. Chest Stretch

The chest stretch is an exercise that targets the chest muscles, which can get tight and cause your shoulders to round forward, leading to middle pain.

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1. Stand in a doorway with your arms extended at shoulder height and your hands on the doorframe.
2. Step forward with one foot until you feel a stretch in your chest.
3. Hold for 15-30 seconds and then switch sides.
4. Repeat for 2-3 sets.

6. Shoulder Blade Pinches

The shoulder blade pinches exercise targets the muscles between your shoulder blades, which can get weak and tight due to prolonged sitting and bad posture.

1. Stand or sit with your arms at your sides.
2. Squeeze your shoulder blades together as if you are trying to hold a pencil between them.
3. Hold for 5-10 seconds and then release.
4. Repeat for 2-3 sets of 10-15 reps.

7. Hamstring Stretches

The hamstring stretches can help alleviate middle pain caused by tight hamstrings, which can pull on your lower back and cause pain and discomfort.

1. Lie on your back with your legs extended.
2. Bring one knee towards your chest and hold it with your hands behind your thigh.
3. Extend your opposite leg along the floor.
4. Hold for 15-30 seconds and then switch sides.
5. Repeat for 2-3 sets.

8. Pelvic Tilts

The pelvic tilts exercise can help relieve middle pain by strengthening the muscles in your lower back and reducing the pressure on your spine.

1. Lie on your back with your knees bent and your feet flat on the floor.
2. Gently tilt your pelvis forward and backward, flattening and arching your lower back.
3. Repeat for 2-3 sets of 10-15 reps.

9. Hip Bridge

The hip bridge exercise targets your glutes, hamstrings, and lower back, which can help reduce middle pain and improve your posture.

1. Lie on your back with your knees bent and your feet flat on the floor.
2. Lift your hips up towards the ceiling, squeezing your glutes as you lift.
3. Hold for 2-3 seconds and then slowly lower your hips back down to the starting position.
4. Repeat for 2-3 sets of 10-15 reps.

10. Plank

The plank is a core exercise that can help improve your posture and alleviate middle pain by strengthening your abdominal and back muscles.

1. Start in a push-up position with your arms extended under your shoulders and your toes on the floor.
2. Keep your abs, glutes, and back muscles tight as you hold your body in a straight line from your head to your heels.
3. Hold for 30-60 seconds and then rest.
4. Repeat for 2-3 sets.

These simple exercises can help alleviate middle pain and improve your posture, flexibility, and overall health.

Remember to consult with a doctor or physical therapist if you experience severe and chronic pain, as these exercises are not intended to replace medical treatment.