The Best Middle Back Pain Exercises

Middle back pain can be prevented and alleviated with the help of a chiropractor. Yet, what exercises can you do at home to help manage the pain? Here are a few of the best middle back pain exercises.

Seated Twist

• Start this exercise seated in a chair.
• You can sit with your legs crossed or straight out.
• Pull your shoulder blades together in a downward motion.
• Next, place your right hand on the outside of your left knee while simultaneously twisting your left side.
• Place your left hand firmly behind your back for support.
• Hold this pose for 30 seconds before returning to the resting position.
• Repeat this motion on the opposite side.

Passive Backbend

• Start by placing a yoga mat on the floor.
• You can use a rolled up towel if you do not have a yoga mat.
• Have the mat or towel rest beneath your shoulder blades, close to the middle of your back.
• Bring your arms away slowly from your body, resting at a 45-degree angle.
• Hold this position for at least 60 seconds.

Latissimus Dorsi Stretch

• It is perfectly fine to perform this stretch while either sitting or standing.
• Begin by raising your right hand directly above your head.
• Now bend the elbow so your right hand drops to your upper back area.
• Place your left hand atop your right elbow next.
• Pull your right arm to your left gently.
• While pulling your right elbow, bend your body in a straight line towards the left.
• Hold this pose for 20-30 seconds.
• Repeat the motion on the opposite side.

Corner Stretch

• Face the corner of the room and put your feet together.
• You should be approximately two feet from the corner of the room.
• Place a forearm on each wall, keeping your elbows slightly below shoulder level.
• Lean forward while keeping your lower back position as neutral as possible.
• Hold this position for 30-60 seconds.

Prone Cobra

• For comfort, start by placing a towel on your forehead as you lie face down in the floor.
• Place your arms at your side, with your palms straight against the floor.
• As you lift your hands off the floor, pinch your shoulder blades together.
• Make sure to keep your shoulders down and away from your ears during this exercise.
• Roll your elbows inward with thumbs up and palms out.
• Lift your forehead about an inch off the towel while remaining to look straight down at the floor.
• Hold this pose for about 10 seconds.
• Try to do this exercise 8-10 times.

Child’s Pose

• Begin in a kneeling position.
• Have your hips and buttocks resting upon lower legs and feet.
• Remain comfortable while spreading your knees apart.
• Bring your body forward while keeping your chest pointed down towards your knees.
• With arms stretched out in front, bring your forehead to the floor.
• Rest your hands on the floor with your arms remaining straight.
• Hold this pose for a good 30 seconds.
• Return slowly to the starting position.

Opposite Arm And Leg Raise

• Start by getting down on all fours.
• Keep your spine straight while your hands are positioned directly below shoulders, with knees aligned underneath your hips.
• Reach out slowly with one arm, extending the leg on the opposite side simultaneously.
• Keep your arm and leg steady throughout the stance.
• Hold the pose for a few seconds before going back to the resting position.
• Repeat this same motion with the opposite leg and arm.
• Try to do 10 repetitions on both sides.

More Exercises:

Back Pain Exercises

Hip Exercises

Back Pain Stretches

Mobility Exercises