Stretches for mid back pain can be very relieving. They comprise of proper stretches and yoga poses as well.
Mid back pain is a very common ergonomic condition. It affects a large number of the population both young and old. Stretches for mid back pain can help reduce pain or even get rid of it.
Why Does Mid Back Pain Occur?
Mid back pain or thoracic back pain has not just one cause. It can be caused due to an endless number of reasons.
1) Bad Posture
Now a days, people slouch a lot. For texting, reading, or using computers – people slouch without realizing it. A slouched posture is characterized by bending of the head and shoulders.
People also slouch due to the habit of staying in an improper posture. Knowing proper posture is very important.
Constant slouching causes the mid-back muscles to contract in an awkward position – causing pain. Over time this pain turns chronic and can even spread towards the neck region.
2) Improper Position While Picking Up or Bending Down
While bending down or picking something up from the ground, people generally round their shoulders and spine, spreading their shoulder blades far apart. This causes strain on the thoracic spine and discs and leads to mid back pain
3) Hyper Lordosis
People tend to tilt their pelvis forward or anteriorly while standing and walking, which leads to arching of their backs.
Arched back leads to overuse of the muscles and can cause muscle pull or muscle strain. This condition can turn chronic and lead to mid back pain.
4) Trigger Point
Trigger points are taut bands of muscles that are formed due to overworking of the muscles.
As the muscles tend to overwork, they start forming pressure points and tight bands which, if left untreated – leads to the formation of trigger points. The pain due to the trigger point can radiate to your upper and lower back as well.
On palpation, these trigger points feel tender and very painful.
All these conditions can be alleviated with the help of a few stretches for mid back pain.
Stretches for Mid Back Pain
Given below are 19 stretches for mid back pain that can be done daily to relieve back pain, both chronic and acute.
These stretches for mid back pain do not require any types of equipment as such.
1) Stretches for Mid Back Pain – Seated Twist
Sit with your legs folded and crossed, or you can keep them extended as well. Place both your hands on your knees. Slowly twist your thoracic region to one side while also turning your neck back.
Keep your hands and legs stable and make sure to keep them tightly placed on your knees. Repeat on both sides.
2) Stretches for Mid Back Pain – Child’s Pose
Also known as Bal asana, start by sitting in a kneeling position. Slowly stretch your palms forward and bend your chest as well. Stretch your hands forward and try to touch your chest to your thighs.
Hold this position for 10 seconds and release.
3)Stretches for Mid Back Pain – Thread and Needle
Start by going down on all fours. Extend your left arm up towards the ceiling and stretch. Slowly bring the same arm inside through the chest and bend your face down.
Keep sliding forward till your right shoulder touches the ground and stretch. Hold for few seconds and relax.
4) Stretches for Mid Back Pain – Cat-Cow Pose
The starting position will be the same as the thread and needle. Start by arching your back and pushing your chest forward. Look towards the ceiling while doing so and draw your shoulder blades close.
Hold for a few seconds and then relax. Now slowly push your chest inward while drawing your shoulder blades apart. Bend your head down as well.
Hold for a few seconds and relax. Repeat both the poses simultaneously.
5)Stretches for Mid Back Pain – Latissimus Dorsi Stretch
Stand straight with both hands extended straight.
Now, grab your left hand by the wrist and slowly pull it towards the right side while standing straight. You will feel a stretch in the left mid-back region. Hold this position and relax.
Repeat on the other side. The stretch is felt on the sides of your torso.
6) Stretches for Mid Back Pain – Passive Back Bend
Roll a blanket and place it on your yoga mat. Place another blanket on top making a cross. Place a pillow at the head.
Now lay flat on the back with the rolled blanket placed on the mid-spine region and the head over the pillow.
Stretch your hands above your head and push your chest towards the ceiling.
7) Stretches for Mid Back Pain – Cobra Pose
Lay with your chest flat on the ground. Place your palms on either side of your head. Make sure to keep your body straight.
Now slowly start to lift your upper body off the ground with the help of your hands. Hold this position and relax.
8) Stretches for Mid Back Pain – Bridge
Lay flat on your back with knees folded. Place both your hands at the side of your body. Gently lift your lower body off the ground. Hold this position and relax. Repeat as needed.
9) Stretches for Mid Back Pain – Side Stretch
Stand with your feet wide apart. Turn your torso to the left side and slowly bend down with your hands at the back.
Try to touch your forehead to your knees. Hold this pose for a few seconds and relax. Repeat on the next side.
10) Stretches for Mid Back Pain – Wall Stretch
Place both your palms on the wall and keep your hands straight and your feet joined and body a bit inclined. Slowly lean in towards the wall while your elbows form 90 degrees and your shoulder blades are pushed in closer.
Now push back from the wall and repeat. This position stretches the whole muscles of the upper body as well as relieve middle back pain.
You could also do this using one hand at a time using the edge of the wall.
11) Stretches for Mid Back Pain – Seated Backbend
Sit in a high seating position with knees at 90 degrees.
Place both your hands behind at the sides of your buttocks. Push your chest forward and press your shoulder together. While doing so, make sure to look towards the ceiling.
Hold this position for some time and relax.
12) Stretches for Mid Back Pain – Wide-Legged Forward Bend
Stand with your legs wide apart. Keep them as wide as possible.
Now slowly bend forward and touch your head to the ground. You can use your hands for support and balance or you can fold them backside.
Hold this position for a few seconds and relax. Do carry out this stretch with caution as you could lose your balance and hurt your head.
13) Stretches for Mid Back Pain – Seated Cat and Cow
Take a seat on the chair. Place both your palms on your knees. Start by pushing your chest out. Hold this position for a few seconds and then start pushing in inwards. Hold this position and relax. Repeat as needed.
14) Stretches for Mid Back Pain – Shoulder Squeeze
Stand straight and make sure you have your posture aligned.
You can keep your hands by the side of your body or you could stretch it in front of you. Now start squeezing your shoulder blades together.
Hold for a few seconds and relax. Repeat 10-12 times.
15) Stretches for Mid Back Pain-Upper Trapezius Stretch
Sit down on a chair with your back straight. Place your right hand on the side of your body or you could place it under your buttocks. Now, bend your head sideways while trying to touch your left ear to your left shoulder.
Make sure you don’t lift your shoulders while doing so. Place your left hand on the right year and give a small push to stretch it further.
Hold this position for a few seconds and relax. Repeat on the next side.
16) Stretches for Mid Back Pain – Thoracic Extension
Start by lying flat on your chest on the ground. Place both your arms on the side of your body. Now slowly lift your chest from the ground without using any support.
Hold this position for a few seconds and relax. Repeat 5 times.
17) Stretches for Mid Back Pain – Revolved Triangle
Stand with your feet wide apart. Spread your arms wide as well.
Now using your right arm, touch your left feet while keeping the other arm extended towards the ceiling. Hold this position for a few seconds and relax. Do the same on the next side as well.
18) Stretches for Mid Back Pain – Shoulder Stretch
Place one arm across your body and should be parallel with the ground. Use your other arm to give a tug or pull the outstretched arm towards your chest.
Hold this position for 30 seconds and repeat with the other arm as well.
Make sure to keep your outstretched arm straight at all times during the stretch.
19) Stretches for Mid Back Pain – Spine Lumbar Twist Stretch
Rest on the floor on your back with your legs extended straight. Lift your left leg and use your right hand to pull your left knee to the right but keep your other arm extended to the side on the floor.
Hold this position for a few seconds and return to the starting position. Repeat on the other side.
Doing all these stretches from time to time will prove beneficial for your back pain. Make sure not to overstretch your muscles as it can cause or aggravate the pain more.
Practice your postures properly and make sure the chairs and tables you use are ergonomically correct.
Stretches for mid back pain can help decrease pain but if you feel the pain increasing, do visit a doctor or a physical therapist to get better treatment options.
Any information found on the site does not constitute legal or medical advice. Should you face health issues, please visit your doctor to get yourself diagnosed. Icy Health offers expert opinions and advice for informational purposes only. This is not a substitute for professional medical advice.