5 Best And Simple Stretches For Middle Back Pain

Back pain is not fun, and it can be very frustrating. But there is something that can help: stretching. Stretching has a lot of benefits, and if you do the right stretches, it can even help with your middle back pain. So, in this article, I will give you the best stretches for middle back pain.

What you will learn:

  • Best stretches for middle back pain
  • Other ways to relieve back pain

Best stretches for middle back pain

Child’s Pose:

Childs pose

Child’s pose is a simple yoga pose that provides a gentle stretch for the back and shoulders. It allows the spine to elongate passively while the person rests over their knees.

To perform the child’s pose:

  1. Start in a kneeling position.
  2. Spread the knees apart to a comfortable point. Then fold the body forward, bringing the chest down towards the knees.
  3. If possible, bring the forehead to the floor with the arms stretched out in front. The hands should gently rest on the floor, keeping the arms straight.
  4. Rest in this position for 20–30 seconds, focusing on deep breaths.
  5. Use the hands to gently return to an upright kneeling position.


Cat-Cow is a dynamic yoga sequence that combines two poses to increase flexibility in the spine and promote mobility.

To perform Cat-Cow:

  1. Begin in a tabletop position with your wrists under your shoulders and knees under your hips.
  2. Inhale as you arch your back, dropping your belly towards the floor and lifting your head and tailbone towards the ceiling (Cow Pose).
  3. Exhale as you round your spine, tucking your chin to your chest and drawing your belly button towards your spine (cat pose).
  4. Continue to flow between cat and cow for 30 seconds, coordinating the movements with your breath.

Seated Twist:

The seated twist is a yoga pose that stretches the spine, shoulders, and hips while promoting flexibility and improving digestion.

To perform the seated twist:

  1. Start in a seated position with your legs extended in front.
  2. Bend your right knee and place the sole of your right foot on the outside of your left thigh.
  3. Inhale as you lengthen your spine, and then exhale as you twist to the right, placing your left elbow on the outside of your right knee.
  4. Hold the twist for 20–30 seconds, breathing deeply.
  5. Inhale to unwind, and repeat on the other side.

Cobra Pose:

Cobra pose, or bhujangasana, is a yoga pose that strengthens the spine, opens the chest, and stretches the shoulders.

To perform the cobra pose:

  1. Lie on your stomach with your legs extended, and place your hands beneath your shoulders.
  2. Inhale as you press into your hands, lifting your chest off the mat while keeping your lower body grounded.
  3. Elongate your neck and gaze forward, avoiding straining your neck.
  4. Hold the pose for 20–30 seconds, breathing deeply.
  5. Exhale as you lower your chest back to the mat.

Needle and Thread:

Needle and thread, also known as Thread the Needle, is a yoga pose that stretches the shoulders and upper back, releasing tension.

To perform needle and thread:

  1. Begin in a tabletop position with your wrists under your shoulders and your knees under your hips.
  2. Inhale as you reach your right arm towards the ceiling.
  3. Exhale as you thread your right arm under your left arm, bringing your right shoulder and temple to the mat.
  4. Hold the stretch for 20–30 seconds, feeling the stretch in your right shoulder and upper back.
  5. Inhale to lift your right arm back towards the ceiling, then exhale to return to the tabletop position. Repeat on the other side.

Bridge Pose:

Bridge Pose, or Setu Bandhasana, is a yoga pose that strengthens the core, glutes, and legs while opening the chest and improving spinal flexibility.

To perform Bridge Pose:

  1. Lie on your back with your knees bent and your feet hip-width apart.
  2. Place your arms by your sides with your palms facing down.
  3. Inhale as you press into your feet, lifting your hips towards the ceiling.
  4. Engage your glutes and core, and hold the pose for 20–30 seconds.
  5. Exhale as you lower your hips back to the mat.

Other ways to reduce back pain

Stretching does help with back pain, but it is not the only way to reduce it. There are a couple of other things you can do to reduce your back pain.

Strengthen your core:

Strengthening your core has a lot of health benefits, including reducing back pain. Try to incorporate core strengthening exercises into your routine at least twice per week.

Don’t slump at your desk:

A lot of people work office jobs where you sit at a desk most of the time, and if you sit for several hours a day with bad posture, you are going to experience back pain. So, make sure that when sitting at your desk, you maintain good posture.

Stop smoking!

Smoking has a lot of health risks, but it can also cause back pain because the nicotine restricts blood flow to the disks in the spine, which can cause them to dry out or rupture. Smoking can also reduce the amount of oxygen in the blood, which can cause a reduction in nourishment to the muscles and tendons in your back.

Ice and heat:

Wrap the ice pack in a thin towel to protect your skin and regularly apply this ice to painful areas on your back. This can help reduce pain and inflammation. Do this a couple of times every day for about 10–20 minutes each time. After a few days, switch to heat.

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