Exercises that Help Middle Back Pain

Middle back pain can be frustrating and painful, but there are several exercises and stretches that can help alleviate the discomfort by strengthening muscles, improving posture, and enhancing flexibility. Here are a few exercises to target and relieve middle back pain that we focus on at Physical Therapy Partners.

Cat-Cow Stretch (Spinal Flexion and Extension)

This stretch helps with flexibility and mobility in the spine.

• How to do it: Get on your hands and knees with your wrists under your shoulders and knees under your hips.
• Movement: Inhale as you arch your back (Cow), lifting your chest and tailbone towards the ceiling. Exhale as you round your back (Cat), tucking your chin and pelvis under. Repeat for 10–15 reps.
• Benefit: This exercise promotes spinal flexibility and releases tension in the middle back.

Thoracic Extension

This exercise targets the upper and middle back by improving thoracic spine mobility.

• How to do it: Sit on the floor or in a chair with your feet flat and knees bent at 90 degrees. Place your hands behind your head.
• Movement: Gently arch your upper back, pushing your chest forward and looking up toward the ceiling, then return to the neutral position. Repeat for 10–12 reps.
• Benefit: Helps with posture and relieves tension in the middle back by extending the thoracic spine.

Bird-Dog

This exercise strengthens the core, lower back, and glutes, which supports the middle back.

• How to do it: Start on your hands and knees (tabletop position).
• Movement: Slowly extend your right arm forward while extending your left leg straight behind you. Hold for 5–10 seconds, keeping your back and pelvis stable. Return to starting position and repeat with the opposite arm and leg. Perform 10–12 reps on each side.
• Benefit: Strengthens stabilizing muscles of the spine and helps improve balance.

Child’s Pose

A restful stretch that helps release tension in the lower and middle back.

• How to do it: Start in a kneeling position with your knees wide apart and big toes touching. Lower your torso toward the floor, extending your arms in front of you and resting your forehead on the ground.
• Movement: Hold for 30 seconds to a minute, breathing deeply.
• Benefit: Gently stretches the spine and helps alleviate tension in the back.

Wall Angels

This is a great exercise for improving posture, which can often be the cause of middle back pain.

• How to do it: Stand with your back against a wall, feet about six inches from the base. Press your lower back, upper back, and head into the wall. Raise your arms to form a “W” shape with your elbows bent at 90 degrees.
• Movement: Slowly slide your arms upward to form a “Y” shape, then lower them back down. Perform 10–15 reps.
• Benefit: Strengthens the upper back and shoulders while improving posture.

Chest Opener Stretch

Tight chest muscles can contribute to poor posture, which can aggravate middle back pain.

• How to do it: Stand tall with your feet hip-width apart. Clasp your hands behind your back with your palms facing each other.
• Movement: Slowly raise your arms behind you, opening up the chest and extending your spine. Hold for 20–30 seconds.
• Benefit: Counteracts forward-slouching posture and stretches the chest and shoulders, reducing strain on the middle back.

Sphinx Pose (Modified Cobra)

A gentle backbend that helps with spinal extension and relieves tension in the middle back.

• How to do it: Lie face down with your elbows directly under your shoulders and forearms on the floor. Press your elbows into the ground to lift your chest and upper body while keeping your pelvis and legs on the floor.
• Movement: Hold the position for 20–30 seconds, focusing on lengthening your spine.
• Benefit: Opens the chest, strengthens the lower back, and helps with spinal mobility.

Thread the Needle

This stretch targets the upper back and shoulders while gently stretching the middle back.

• How to do it: Start in a tabletop position. Reach your right arm under your left arm and bring your right shoulder and ear to the ground, feeling a stretch in your upper back.
• Movement: Hold for 20–30 seconds and repeat on the other side.
• Benefit: Relieves tightness in the shoulders and middle back.

These are just some of many exercises that can help with middle back pain. Focusing on staying active, improving core strength and maintaining good posture are all important and our team can help you create a routine specifically built for your body – contact us today.