Mid-back pain is a common ergonomic condition among youngsters as well elderly. To get relief from it, there are certain stretches for mid-back pain that can be easily done. The list comprises proper stretches and yoga poses.
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.
Given below are some of the causes of mid-back pain
1. Bad Posture
Nowadays, people slouch a lot. For texting, reading, or using computers, people slouch without realizing it. A slouched posture is characterized by the bending of the head and shoulders.
People also slouch due to the habit of staying in an improper posture. Therefore, 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 out to be a chronic pain 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 the overuse of 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. If they are left untreated, it can lead to the formation of trigger points.
The pain due to the trigger point can spread toward 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 both acute and chronic back pain.
These stretches for mid-back pain do not require any type of equipment as such.
1. Stretches for Mid Back Pain – Seated Twist
Sit with your folded and crossed legs 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 towards your back.
Tightly place your hands and legs on one of the knees and repeat the same for the other one.
2. Stretches for Mid Back Pain – Child’s Pose
The child’s pose is also known as Bal asana. It starts with sitting in a kneeling position, then stretching the palms forward and later on bending the chest.
While stretching your hands forwards, 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 this stretch by going down on all four limbs. Extend your left arm up towards the ceiling and stretch. Then, slowly bring the same arm towards the inner side through the chest and bend your face downwards.
Keep sliding forward till your right shoulder touches the ground and stretch. Hold for a few seconds and then relax.
4. Stretches for Mid Back Pain – Cat-Cow Pose
In this stretch, 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 steps simultaneously.
5. Stretches for Mid Back Pain – Latissimus Dorsi Stretch
While doing this stretch, stand straight with both hands extended straight. Then, 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.
6. Stretches for Mid Back Pain – Passive Back Bend
In this stretch, you need to roll a blanket and place it on your yoga mat. Then, place another blanket on the top making a cross and 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
You have to lay with your chest flat on the ground. Place your palms on either side of your head and make sure to keep your body straight.
After that, you are supposed to slowly start to lift your upper body off the ground with the help of your hands. At the end, hold this position and relax.
8. Stretches for Mid Back Pain – Bridge
Initially, lay down flat on your back with your knees folded. Place both your hands at the side of your body. Gently lift your lower body off the ground.
Towards the end, hold this position and relax.
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 for the next side.
10. Stretches for Mid Back Pain – Wall Stretch
For this stretch, place both your palms on the wall and keep your hands straight and your feet joined and your 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 relieves middle back pain.
You can also do this using one hand at a time and the edge of the wall.
11. Stretches for Mid Back Pain – Seated Backbend
In this exercise, you need to sit in a high seating position with knees at 90 degrees. Place both your hands behind at the sides of your buttocks.
Then, 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 then relax.
12. Stretches for Mid Back Pain – Wide-Legged Forward Bend
For this stretch, stand with your legs wide apart. Keep them as wide as possible. Then, 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. Carefully carry out this stretch as you could lose your balance and hurt your head.
13. Stretches for Mid Back Pain – Seated Cat and Cow
To perform this stretch, sit on a chair and place your palms on your knees. Start by pushing your chest out. Hold this position for a few seconds and then start pushing it inwards.
Hold this position for some time and then relax.
14. Stretches for Mid Back Pain – Shoulder Squeeze
First of all, 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 the steps 10-12 times.
15. Stretches for Mid Back Pain-Upper Trapezius Stretch
For this stretch, sit down on a chair with your back straight. Place your right hand on the side of your body or 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 ear 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 this stretch by lying flat on your chest on the ground. Place both your arms on the side of your body. Then, slowly lift your chest from the ground without using any support.
Hold this position for a few seconds and relax. Repeat this stretch 5 times.
17. Stretches for Mid Back Pain – Revolved Triangle
In this stretch, stand with your feet and arms wide apart. Then, 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
For this stretch, place one of your arms across your body, parallel to 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
In this stretch, you need to 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 the same steps for the other side as well.
To sum up:
Doing all these stretches from time to time will lessen your back pain. Make sure not to overstretch your muscles as it can cause or aggravate the pain.
Practice your postures properly and make sure the chairs and tables that you use are ergonomically correct.
Stretches for mid back pain can help decrease pain but if you feel that the pain is increasing and the situation is becoming serious, do visit a doctor or a physical therapist to undergo a proper treatment.