Middle Back Pain Exercises

Middle back pain can interfere with your daily routine and tasks. Keep your back pain at bay by trying these exercises throughout the day.

Opposite Arm/Leg Raise

  • Get on your hands and knees.
  • Keep your spine straight, with hands directly below shoulders and knees aligned under your hips.
  • Reach out slowly with one arm while extending leg on the opposite side at the same time.
  • Keep both your arm and leg straight and steady.
  • Hold for a few seconds before returning to resting position.
  • Repeat exercise with opposite arm and leg.
  • Go for 10-15 repetitions on each side.

Prone Cobra

  • Place your forehead on a towel for comfort as you lie face down on the floor.
  • Arms placed at your side with palms straight against the floor.
  • Pinch your shoulder blades together as you lift your hands off the floor.
  • Make sure your shoulders remain down and away from your ears at all times.
  • Roll your elbows in with thumbs up and palms out.
  • Gently lift your forehead an inch off the towel while looking straight down at the floor.
  • Hold pose for 10 seconds.
  • Try for 8-10 repetitions.

Child’s Pose

  • Begin in a kneeling position with your hips and buttocks resting on lower legs and feet.
  • Spread the knees apart, remaining comfortable.
  • Fold your body forward while bringing your chest down towards your knees.
  • Bring forehead to the floor with arms stretched out in front.
  • Rest your hands gently on the floor with arms remaining straight.
  • Hold pose for 20-30 seconds.
  • Gently return to upright position.

Back Stretch

Passive Backbend

  • Place a rolled up towel/yoga mat on the floor.
  • Lie on the roll with it resting beneath your shoulder blades, near the middle of your back.
  • Bring your arms away from your body slowly, resting at a 45-degree angle.
  • Hold position for 1 minute.

Seated Twist

  • Place a chair on the floor.
  • Sit tall either with legs crossed or straight out in front.
  • Pull shoulder blades together and downward.
  • While slowly twisting your left side, place your right hand on the outside of your left knee.
  • Place your left hand behind your back to support it.
  • Hold the twist for 30 seconds before returning to resting position.
  • Repeat motion on the other side.

Corner Stretch

  • Face the corner of the room.
  • Put your feet together, approximately 2 feet from the corner of the room.
  • Place a forearm on each wall.
  • Keep your elbows slightly below shoulder height.
  • Lean forward while keeping your lower back as neutral as possible.
  • Hold pose for 30-60 seconds.

Latissimus Dorsi Stretch

  • This exercise can be performed in either a standing or sitting position.
  • Raise your right hand straight up over your head.
  • Bend your elbow so your right hand drops around your upper back area.
  • Place the left hand on your right elbow.
  • Gently pull your right arm to your left.
  • Bend your body in a straight line to the left when pulling your right elbow.
  • Hold for 20-30 seconds.
  • Repeat on the opposite side.

Back Stretch

Physical Therapy For Back Pain

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