The 7 Best Middle Back Pain Exercises

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.

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.

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