The Best Middle Back Pain Exercises
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The Best Middle Back Pain Exercises



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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.

Back Pain

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.

Back Stretch

More Exercises:

Back Pain Exercises

Hip Exercises

Back Pain Stretches

Mobility Exercises 


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