Mid back pain is common for anyone who sits at a desk all day. Being hunched over a keyboard can lead to serious issues with spine mobility, but there are several stretches for mid back pain that can help elongate your spine and improve your posture. Try the following movements to help alleviate mid back pain on both the right and left sides.
Cat-Cow Stretch
Cat-cow movements are gentle enough to warm up the body while offering relief for mid back pain on both sides.
- Find a comfortable place to get on your hands and knees. Use a mat, towel, or a carpeted surface if you have knee issues.
- While pressing weight into your hands, arch your back (like a cat), curving your spine and letting your head hang loose. Tuck your pelvis in as much as possible to get a curved shape with your body.
- Now, release the curve and push your heart forward, tilting your head up while allowing your belly to hang (like a cow).
- Repeat the cat-cow variations several times, taking deep breaths as you go.
Cobra Pose
Another great stretch for mid back pain is cobra pose, a backbend which allows a gentle countermovement to hours spent at a desk.
- Lie on your stomach with your face down, placing your hand under your shoulders.
- Slowly push your chest up off the ground, activating your low and mid back muscles. If you feel you have the strength, pick your hands up off the floor and let your back muscles take over.
- Hold for a few seconds, and then lie back down. Repeat several times.
Seated Twist
If you are experiencing more noticeable mid back pain on your right side or mid back pain on your left side, try a seated twist, which concentrates the stretch one side at a time.
- Sit cross legged on a mat or carpet. Sit as tall and straight as possible.
- Place your right hand behind you, setting your left hand on your right knee. Exhale and twist to the right, breathing through any mid back pain on your right side. Keep your chest tall and do not over twist, moving to where you feel comfortable.
- Repeat on the left, placing your left hand behind and right on the left knee. Breathe and twist to alleviate mid back pain on the left side. Repeat as desired.
Learn More Stretches for Mid Back Pain with IMPACT Physical Therapy
At IMPACT Physical Therapy, we take spine rehab seriously. If you need additional assistance to alleviate mid back pain on both sides, physical therapy is an excellent tool to help elongate your spine and strengthen your surrounding muscle groups. Request an appointment to start your path to healing today.
