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What Are the Best Stretches for Mid-Back Pain?

Do you feel muscle tightness all the time? Well! It might not be a good sign as it can lead to permanent damage or long-term chronic condition. Your upper back is less prone to problems than your middle and lower back. It doesn’t put as much weight and work on your body as your lower back.

But this area, which extends from the base of the neck to the lower ribs, can still be a source of pain. If you have been looking for a cure for mid-back pain, you have to go to the right place. This article will guide you about stretches for mid back pain. To fully understand, let’s find out the anatomy of the back.

Moreover, you have 12 vertebrae in your upper and middle back. You can hear the doctor calling them T1 to T12. T means “chest.” Furthermore, there are spongy intervertebral discs between the vertebrae. You can think of it as a shock absorber for your body. They soften the bones as you move. Furthermore, Ligaments and muscles hold the spine together.

It works with your ribs to keep your body stable and protect vital organs like your heart and lungs.

Table of Content

Mid Back Pain: Why Does It Happen?

Are you having back pain in the middle? Why is this back area hurting constantly? Keep reading, and you’ll get your answers. Any spine or back area structure can become irritated or inflamed in response to various mild to severe conditions. Middle back pain causes significantly include poor posture, muscle strain, sports injuries, and arthritis.


Moreover, middle back pain is not common. Unlike the lower back, it will not require many movements.

Mid-back pain may be short-lived or chronic, which might last more than three months. Furthermore, mid back pain is a dull ache or a sharp pain. It is likely that the pain will shoot to other parts. The converse is also true; if the pain is due to underlying issues it can radiate to mid-back.

In some cases, With basic self-care measures within a few weeks, acute pain might get resolved, but it can also linger long and lead to more severe problems. An effective treatment plan for middle back pain can help control the symptoms. Moreover, medical care is important depending on the severity of the pain. In some cases, the underlying cause of middle back pain can be life-threatening. Sometimes, it is latissimus dorsi pain.

What Causes Mid Back Pain?

The exact cause of mid-back pain depends on a variety of factors. You must take it seriously and discuss it with a professional if the pain is persistent. We have listed down various causes which might lead to mid-back pain. Have a look!!


Osteoarthritis (OA), a degenerative joint disease, occurs when the cartilage that covers your joints breaks down and rubs against the bone. 


You might develop back pain in older age more commonly. Most common ages of 30 and 50 get prone to back pain. The aging process naturally fatigues the body, including thinning the bones, muscle breakdown, and fluid breakdown between the spine joints. All of these things can cause back pain.


Vertebral fractures often occur after an injury, such as a fall, car accident, or sports injury. People with reduced bone density might develop fractures.

Fractures can cause severe pain in the middle of the back that gets worse with movement. If you also have incontinence, tingling, or numbness, your fracture may also affect the spinal cord.


Furthermore, severe injury might lead to broken bones. They often require immediate treatment. Treatment options include wearing braces, attending physical therapy, and possibly surgery.

Bad Posture

Repeated pressure on the spine can cause middle back pain. Poor posture can cause this stress. The muscles and ligaments have to work hard to maintain balance when you bend over. Additionally, overworking these muscles can lead to middle back pain.


A meta-analysis of 95 studies on body weight and low back pain showed a positive association between obesity and back pain as you gain weight, the risk of back pain increases.

Muscle Sprain

A sprain is a tear or strain on a ligament. Stress is tearing or stretching muscles and tendons. Furthermore, lifting heavy objects regularly, especially those that do not have proper form, can easily cause back sprains or strains. Sprains and strains can also occur after sudden uncomfortable movements.


The middle back is less likely to be injured than the cervical (neck) and lumbar (lower back) spine. This is because it is more structured and solid. However, it is still possible to injure a central defender. Injuries are due to:

  • car accident
  • Violent trauma
  • Sports accident

Hernia Disc

A herniated disc occurs when the inner, gel-like core of the disc in your back presses on the outer ring of cartilage, putting pressure on the nerves. 


Moreover, pressure on this nerve can cause pain, tingling, or numbness in the back center and areas where the affected nerves move, such as the legs.

Diseases and Conditions Causing Mid Back Pain

Some health conditions can lead to mid-back pain. In this case, it is essential to treat these conditions first as they are underlying problems.

  • Paget’s disease (abnormal bone tissue loss and reformation)
  • Spinal degeneration ( also called spondylosis)
  • Spinal stenosis causes a narrow spinal cord and has pressure on the nerves
  • Spondylitis
  • Osteomyelitis
  • Heart attack
  • Gastric Ulcer
  • Kidney stones
  • Pancreatitis
  • Indigestion
  • Abdominal malignancy
  • Aortic aneurysm

The structural causes of mid back pain will include the following:

  • Muscle spasm
  • The humpback or abnormal bending of the spine known as kyphosis
  • The curving of the spine on sides have a common name called scoliosis
  • Cancer
  • Spinal tumor

Stretches and Exercises for Mid Back Pain

Middle back pain, although rare, can cause a lot of pain and receive little attention. Most people spend a lot of time at their desks or driving cars. This puts pressure on the spine, which often causes muscle tension in the middle of the back.

The middle part of the back also called the ribs, supports and protects the organs. The upper and lower spine get connected with the mid-back. Additionally, it also means that it can be more challenging to treat if something happens to your middle back. Sometimes, it mimics sciatica pain.

Furthermore, injuries that due to poor posture or constant stress might lead to mid-back pain. Prolonged stress can lead to muscle tension, which can turn into an endless cycle of anxiety over increasing middle back pain that can affect your mood and sleep.

To relieve middle back pain and provide healing for many conditions, there are many simple stretches. However, this part of the body is difficult to stretch. It is not as flexible as the lower back, and this limited range of motion can make stretching difficult.

The good news is, you don’t have to do big, deep stretches to get relief. your shoulder blades can act as flat plates connected by muscles that you can move in your back. It gives you a picture of ​​how much movement it takes to stretch that area.

If you experience pain in the middle of your back, over-the-counter medications, ice packs, and therapeutic massages can help you get quick relief. But this option only offers temporary relief. Adding a mid-back stretch to your routine can bring more permanent relief.

Do not start any new exercises or stretching exercises without consulting your primary care doctor or chiropractor. While doing the following stretch, pay attention to your breathing and don’t hold your breath. Inhale when you stretch and exhale when you relax. But remember, these are micro-movements. Gradually incorporate these stretches into your routine.

Moreover, during this stretch, pay close attention to how you feel. If something doesn’t feel right or causes pain like being stabbed, stabbed, slowly get out of the stretch.

Stretches for Mid Back Pain

Most back pains only have in common that they can be relieved with simple stretching and exercises and muscle tension. Mid-back stretching and strengthening exercises can provide profound relief and healing for many chronic aches and pains. It will strengthen the core muscles.


It might be challenging to stretch. The skeletal structure allows movement in only one direction; You can’t stretch your bones. However, it does not require large parts. One way to think about this is to think of the blades as flat plates moving on the back. In the case of muscles and tendons, starting with these simple visualizations can also help.

Seated Twist

A simple stretch that you can do in the office or while sitting at the computer is rotating in a sitting position. Inhale deeply, then exhale and press your belly button against your spine as you twist to the right. Your abdominal muscles will feel a stretch. Furthermore, if your chair has armrests, place your right hand behind the right armrest and your left hand in front. Otherwise, place your right hand on the back of the chair. Let your left hand protrude from the outside of your right thigh.

When the back of your neck is comfortable, you can look closely at your right shoulder. If not, just look forward or sideways. Hold three to five full breaths, sit up while inhaling and press your belly button against your spine as you exhale. Return to the middle of the inhalation, then turn to the other side.

Hamstring Stretch

Thigh stretches should be part of an exercise to strengthen your mid-back. Try to keep the hamstrings stretched. Moreover, it can be easy on the back and only requires a seat.

Place heel of one foot on the chair. Hinge on thighs to lean forward with belly button facing spine and long, straight spine. If you feel pain behind your knee, bend your knee. You want to feel this stretch in your hamstring abs.

Take three to five deep, full breaths, straighten your spine as you inhale, and bend as you exhale. Switch sides. This is an excellent stretch to do regularly throughout the day.

Heart Melting Pose

The wrenching pose, also known as the “puppy pose” in yoga. Start on all fours with your hips just above your knees. Keep your knees and hips in a straight line as you move your hands forward to lower your forehead to the floor.

If this position feels too intense on your shoulders, separate your hands. You can also put a brace or pillows under your chest (and a block under your forehead) if you can’t reach the floor.

Breathe here for at least ten breaths, then slowly bring your hands together to come out of the stretch.

Passive Bending of the Back

The passive backstroke is a great stretch at the end of a long day and requires minimal effort. Start by rolling up a towel or using a yoga pillow or support. Lay it horizontally so your shoulder blades can pass through. Lie down on a rolled-up object so that your shoulders are supported.

Take deep breaths and relax with this stretch for at least five minutes. If you want a deeper stretch, you can rotate the pillow or towel to move your spine up and down vertically or add another pillow.

Cat Cow Pose

Cat-cow yoga poses can help with back pain. Start on all fours with your shoulders over your wrists and your thighs over your knees. Put yourself in a cow pose. Inhale, bending your lower back so that your stomach reaches the floor as you pull your shoulders up over your back. Let your heart shine through the top of your hand and look up at the sky.

As you exhale, push your pelvis in and arch your back like a cat. Let your shoulder blades drop as you press your hands on the floor and release your head.

Half Dog Pose

The Half-Dog on the wall might be great for an upper and middle backstretch that stretches the tight hamstrings. Stand against a wall with your hands on the wall. Put your feet back and hang them at your hips, moving your hands along the wall, gradually forming an “L” with your body.

Pull your belly button toward your spine and move your shoulders together. Down your back, until you reach your head against the wall. This creates a space between the shoulder and ear. Let your chest rest on the floor, but keep your stomach tense.

Increase your flexibility by bending your knees slightly. Take deep breaths and walk up to the wall with your hands as you move forward.

Shoulder Flossing

Using the shoulder, gently move the blade through its range of motion. This is the same shoulder movement as holding a cat and a cow, only this time keeping the lower body still and moving as the belly button presses against the spine.

Inhale on all fours and press down on the floor as you feel your shoulders release. Exhale and lower your chest so that your shoulder blades gather around your back. It can help to reduce neck pain and shoulder pain.

Threading the Needle

Start on all fours with your hips just above your knees and your shoulders over your wrists. Inhale, then twist your body to reach your right hand behind your left wrist, lower your body so that your shoulder and right side of your face are on the floor and the back of your right hand is on the floor. You can leave your left hand in place, or you can extend it forward. Additionally, inhale three to five times in this position, then squeeze your left hand to relax.

Repeat on the other side.

It is essential to help stretch mid-back pain with targeted full-body and mid-back strengthening exercises. Improving your general fitness is also a great way to deal with the psychological aspects of chronic pain. A more muscular back is also less prone to further injury in the future.

Moreover, start a hiking or diving program three to five times a week for a low-impact workout. Both offer full-body exercises that work well when you’re still in the acute stages of an injury. Practicing tai chi or yoga is another great meditation way to improve your body and mind slowly!

As your fitness level improves, you can also add some special strengthening exercises. Additionally, try these three exercises to strengthen your middle back.

High Plank Dumbbell Row

If you want to combine core strengthening exercises with cardio and muscle strengthening exercises in one light workout, this is the step for you.

Step onto a high plank and wrap your arms around the dumbbells, not the floor. Push your belly button up to protect your lower back.

Move as you inhale or exhale (which seems most natural to you), shift your weight on your left arm as you bend your elbow, and bring the right dumbbell close to your armpit. Furthermore, the right leg can be slightly bent. Switch sides, making sure to maintain proper plank shape, with the top of your head extended forward and your heels reaching back.

Fill three to five on each side, take a break, and try different sets. Again, increase the number of repetitions or the weight, one at a time. It will be an excellent relief for rounded shoulders.

Resistance Band Pulls

Stand with feet parallel and hips apart. Grasp the resistance bar and raise your arms in front of you to shoulder height. Keep your belly button moving and elevated.

Inhale and exhale; draw in your hands. Squeeze your shoulder blades together until your arms get extended, then slowly let them return to the center. Repeat three to five times for three sets, either increasing the number of repetitions or bringing your arms closer together as you get stronger.

Dumbbell Row

You can do this on all fours or with the help of a bench or chair. Start on all fours with a dumbbell in each hand. Tense your belly button to keep your lower back supported. Inhale, and as you exhale, slowly lift your elbows to bring the dumbbell in your right hand to your armpit. Additionally, keep your hands close to your body.

When using the bench, your left knee and arm will stay on the bench, and your right foot will remain on the ground as you row on the right. Aim for five to seven lines, starting with one sentence and working your way up to three. This can help you with muscle imbalances as well.

Best Stretches for Mid Back Pain During Pregnancy

Stretching is more important in preventing and treating back pain during pregnancy. So try not to sacrifice this vital part of the exercise program. To increase flexibility, stretch every day after warm-up. Hold the stretch for a few seconds and repeat.

While many stretching exercises are safe to do during pregnancy, the muscles that most commonly cause back pain are the hamstrings, neck, and chest muscles.

Back Stretch

Start with arms and knees, with your feet wide apart and your arms directly in front of your head.
During this back exercise, place a small pillow under you to support your stomach if necessary.
Sit on your right knee first and stretch your arms forward to feel a stretch in your spine.

Chest Stretch

Stand with your head and back straight.
Squeeze your arms behind your back and without bending your shoulders.
Slightly extend your arms up and back to feel the stretch in front of your shoulders and arms.

Exercises for Mid Back Pain for Seniors

Mid-back pain can be due to arthritis, obesity, poor posture, and even physiological stress. Most cases of back pain are mechanical which means the pain isn’t due to an infection, fracture, or other serious problem. Kidney stones or blood clots can lead to back pain.

If you treat the back pain at home, it can be the right choice in most cases. In addition, one of the most effective ways to avoid back pain, in general, is to keep muscles healthy, our spine flexible, and moving. You can do this with a simple stretch.

The lower back is where many people experience pain. Spinal degeneration and osteoarthritis are much more common with age. It’s also common for some to stand with “flat hips” when they have poor posture, leading to severe low back pain. Building a cat helps stretch the lower back muscles, trains some of the most important muscles, and keeps the spine healthy.

Work Muscles

It works and stretches (as it is a combination of 2 poses) your stiffness, erector spinae, serratus anterior, pelvic rib muscles, outward oblique abdominals, and straight abs.

  • Keep your feet on the floor and knees at a 90-degree angle, place your hands on knees, fingers pointing at each other.
  • Press into your arms and bend your back with your entire spine. That means your face is pointing at the sky, and you’ll feel like you’re sliding your butt back.
  • Roll your shoulders forward as you inhale, pull your stomach toward your spine, lower your chin toward your chest, and press your hands to your knees.
  • On the next breath, reverse the movement, pulling your chest through your arms and twisting your spine again, pressing your legs, not your knees.
  • Repeat slowly, with your breath, 3 to 5 times.

Home Remedies for Mid Back Pain

The muscles of the back will bear the majority weight—the muscles for everyday movements, including sitting, standing, and walking. OTC drugs like ibuprofen can help with the pain. We have listed down a few home remedies for you:

  • Stretch your muscles regularly. Some of the stretches mentioned above. It would be best if you tried them to cure tight muscles.
  • You should try Pain relief creams and ointments containing capsaicin as they are highly effective. Moreover, menthol can give a cooling effect but do not overuse it.
  • Wearing uncomfortable shoes and high heels can also lead to mid-back pain. Make sure you wear a comfortable pair of shoes.
  • Getting quality sleep can also help to reduce backaches.
  • Try meditation and breathing exercises to relax your muscles.
  • Hot or cold packs in the affected area feel soothing. Furthermore, this can treat hip flexor or buttock discomfort.
  • Arnica is best for muscle soreness or swelling. You should have one at your place.

Final Words

Mid-back pain can lead to discomfort, and it can take a severe toll on your daily life. Stretches for mid-back pain are suitable for those who hate popping unnecessary pills. But you should understand that trying anything new is sometimes dangerous. Moreover, consultation from a chiropractor or health care professional can reduce the chances of mishaps.

Some painkillers like ibuprofen can help to treat the condition temporarily. If the pain persists for a long time, you should seek medical advice. Yoga for mid-back pain has shown some effectiveness, according to the latest clinical studies. Numerous reasons can lead to mid-back pain. Furthermore, Physical therapy exercises for mid back pain can help to relieve the pain. This article might help you to overcome this problem.


How do I relieve middle back pain?

You can relieve your mid-back pain by opting for various stretches for mid-back pain and having a workout routine. It is vital to inform your doctor before you try anything new.

What does it mean when the middle of your back hurts?

If your middle back hurts continuously, you should seek medical advice. It may be a sign of any underlying health issue. Mid-back pain rarely occurs as compared to the lower back.

Can I work out with mid-back pain?

It depends on the type of exercise. Strenuous workouts are not appropriate for patients with mid-back pain. Stretches for mid-back pain like cow pose, seated twist are helpful.

How should I sleep with middle back pain?

You should apply hot or cold packs; applying soothing gels and creams are helpful too. Additionally, you should sleep on a hard surface, and you should check your sleeping position.

How do you loosen tight middle back muscles?

Gentle massage is beneficial for tight muscles in your back. You can do simple stretches to release the tension in the muscles.

How do you know if back pain is muscular or spinal? 

Spinal pain is different from back pain. In spinal pain, you might feel stabbing pain radiating towards your glutes and legs. In contrast, muscular pain feels like a burning pain.

How do I decompress my mid-back?

Specific stretches mentioned in the article above can help to decompress the mid-back. Changing your posture will relax your mid-back as well.

How many exercises encompass stretching in the human body?

Several exercises encompassing the human body depend on each individual separately. There is no definite answer to this question.

Can you break your back doing a backbend?

You can develop an injury if you curve too much. Your chiropractor can advise you to bend at a safe level, so your back is healthy.

How to decompress the spine while sleeping?

You should ensure that your posture while sleeping is correct. Furthermore, sleeping on a good mattress can also help to decompress the spine.

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