When it comes to back trouble, lower back pain tends to steal the spotlight, but mid-back pain—aches that occur anywhere between the back of the neck and the bottom of the rib cage—is no picnic either.
If you’re suffering from mid-back pain, get expert advice on what causes it—plus some stretches that can help you release the tension and get your back back in shape.
- Steve Knauf, DC, executive director of Chiropractic and Compliance at The Joint Chiropractic in Scottsdale, Arizona
- Mara Kimowitz, owner of StretchSource in Boonton, New Jersey
What Causes Mid-Back Pain?
Mid-back pain is caused chiefly by postural issues and weakened abdominal muscles, says Steve Knauf, DC, executive director of Chiropractic and Compliance at The Joint Chiropractic in Scottsdale, Arizona. “Rounding your shoulders, having a forward head posture, and carrying excessive weight around your stomach can all lead to an increased curve of your mid-back.” That increased curve can increase the amount of pressure on your spine, causing your muscles in your mid-back to grow achy and stiff.
How to Reduce Mid-Back Pain
To relieve mid-back pain, stretching can be an effective relief strategy, Knauf says, helping increase mobility and loosening tight muscles. (Of course, you’ll want to check with your doctor before you jump into a stretching program, especially if you’re experiencing tightness as well as pain.)
Even if your back feels fine, regular stretching can provide amazing benefits. “Stretching the mid-back without the presence of pain is important in maintaining good posture and an appearance of confidence,” says Mara Kimowitz, owner of StretchSource in Boonton, New Jersey. Here are 10 stretches she recommends, whether you’re looking to work the kinks out or avoid them in the first place.
Expert-Recommended Mid-Back Stretches
Many yoga moves can work your middle back as part of the stretch, so trying a yoga routine can also provide some benefits for a tight or achy mid-back. (And in fact, the first recommended stretch, the cat-cow, is drawn right from yoga!)
But engaging in these moves at least a few times a week (or even every day, if you’re spending a lot of your day sitting) could help strengthen and relax your mid back.
Cat Cow
Start on the floor on your hands and knees, aligning your hands directly under your shoulders and your knees directly under your hips. On an inhale, slowly arch your back and hold for 15 to 20 seconds. Exhale and release that position, then slowly round your back, bringing your navel in and your chin gently to your chest, and hold for another 15 to 20 seconds.
Pec Stretch
Stand either in a corner between two walls or in an open doorway. Place your hands on the wall or the door jamb on either side of you, keeping them at eye level. Step forward until you feel a stretch in your chest muscles. Hold for 15 to 20 seconds and breathe deeply throughout.
Elbow Opener
Sit in a chair with your entire back against the back of the chair, or on the floor with your back against the wall. Place your hands behind your head with your elbows touching each other in front of your face. Slowly pull your elbows apart, making sure your back and head remain against the chair or the wall. Once you can no longer open your elbows any further, hold for 15 to 30 seconds. Return your elbows to the starting position.
Superman
Stand with your arms straight out in front at chest level. Clasp fingers together and flip your hands away from you. Without shrugging your shoulders, drop your head between your arms. Hold for 15 to 30 seconds.
Chest Opener
Stand with your feet hip-width apart and clasp your hands behind your back. Without arching your back, gently roll your shoulders back and down. Straighten your arms as much as you can and press your clasped hands back and down toward the floor, extending them away from you. As you do this, lift your chest to the ceiling (being careful not to arch your lower back). Hold for 15 to 30 seconds.
Flat Back
Stand facing a desk or counter with your hands on the surface. Keeping your hands on the surface, slowly walk your feet away from the desk/table/counter until you can hinge forward at the hips and form an “L” with your body: Your legs should be straight (with a slight bend—no locking the knees), your back should be flat and parallel to the floor, and your arms should be straight with your hands placed on the counter surface. Hold for 15 to 30 seconds and repeat as necessary.
Needle and Thread
Start on the floor on all fours, with your hands aligned under your shoulders and your knees under your hips. Inhale and lift your right hand up toward the ceiling, gently twisting your torso to the right. Exhale and rotate back to center, then thread your right arm into the space between your left hand and knee, to the point where you can lower your right shoulder and ear to the floor. Hold for 15 to 30 seconds and repeat on the other side.
Pinformis Release
Candra Huff
Stand in front of your desk chair, holding onto the desk for stability. Bend your knee and place your right foot onto your chair. Slowly push your chair away from you until your feel a stretch in the front of your thigh. Hold the stretch for 15-30 seconds. Repeat on the other side.
Hip Flexor Release
Candra Huff
Sitting in a chair, place your right foot over your left knee. Sit up tall, placing your right hand on your right knee and your left hand on your ankle. Lean forward, gently putting pressure on your knee to open up your hip. Hold the stretch for 15 to 30 seconds and repeat on the other side.
Sit and Twist
Candra Huff
Sit in a desk chair sideways, maintaining erect posture. Reach across your torso to put your hand on the back of the chair, pulling your torso into a twist and making sure to maintain proper postural alignment. Hold and repeat on the other side.
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