Five Great Stretches for Mid Back Pain

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Mid back pain, also known as thoracic pain, is not as common as other back problems, yet it’s just as uncomfortable and problematic. Most complaints are caused by soft tissue pain and inflammation, resulting from poor posture and prolonged periods of sitting. If you’re one of the many people who want to get rid of mid back pain, then here are five great stretches that can eliminate the aches and improve back health immediately.

 1.   Upward Salute

  yoga upward salute

How to do an upward salute:

Yoga is great for back pain.  This is a great Yoga stretch that is great for the thoracic spine.  The great thing about this stretch is that you can just about do it anywhere, even sitting down.  Stand (optional) straight and keep your feet a shoulder width apart, with your toes straight forward.  Slowly bring your palms together and reach up until your arms are fully extended above your head.  During the same time that your arms are extending up, slowly lift your head so your head is also looking up at the same time that your arms are fully extended.  Pause for a few seconds and then bring your arms and head down.  Repeat this exercise 10-15 times.

If you are doing this stretch sitting down, make sure your back is straight while reaching up.


 2.   Standing Side Stretch

  standing side stretch

How to do a standing side stretch:

Some of the mid back muscles are located on the sides, so you need to perform the side stretch to alleviate the pain. Stand straight with your feet a shoulder width apart. Lift your arms above your head, keeping your spine straight. With the use of your right hand, hold on to your left wrist. Lean to the right side for as far as you can, keeping the position for 3 to 5 breaths. Assume your starting position, then use your left hand to hold on to your right wrist to address the left mid back muscles.

 3.   Wall Angels

wall angels for mid back pain

How to do the wall angel exercise:

This is a stretch I learned from my chiropractor and it is especially efficient in getting rid of any knots you have in your mid back.

Stand straight with your feet apart shoulder level.  During this exercise, your shoulder and butt should be against the wall but your low back should be slightly off the wall.  Tuck your chin in. Here is a picture of a correct and incorrect wall angel posture:

incorrect wall angel from side

This is incorrect as the back is too arched.

correct wall angel from side

This is the correct wall angel pose as the back is just a tiny bit off from the wall but the back is still straight

Once you have the posture down, here is how you do the wall angels:

Your arms will touch the wall the whole time you are doing this exercise.  Your arms will start full extended above your head.  Then you will need to slowly lower the arms to your sides keeping the elbows bent at 90 degrees. As you do so you will feel a stretch on your chest and mid back area.  Do this slowly; each full repetition should take approximately two to three seconds.  Repeat this 15 to 20 times.

 4.   Child’s Pose

yoga childs pose mid back stretch

How to do a child’s pose:

This yoga position is one of the best stretches for the mid back. To perform, rest your knees on a mat and place your heels under your buttocks. Carefully thrust your torso forward. Make sure to rest on your thighs as you extend your arms in front of you. You can assume the child’s pose for as long as you wish.

If you want a deeper stretch, you can rotate your body so that your torso is placed on your right leg. Stretch your arms above your head as you keep this position. Hold for a few seconds before repeating this step for the other side of your body.

 5.   Cat’s Pose

How to do a cat pose:

The cat’s pose is another Yoga stretch that can work wonders for your mid back. Get on all fours and curve your back so that it’s shaped convexly. Hold this curve for 2 to 3 breaths before releasing. Next, drop your spine in such a way that your back is shaped concavely. Hold the position for 2 to 3 seconds. Do the stretches alternately for 5 to 10 times.

Mid back pain can get worse if you don’t address it right away. With these stretches, you can enjoy a comfortable back no matter what you do.

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