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Exercises to Alleviate Middle Back Pain

Exercises to Alleviate Middle Back Pain

Warding Off Middle Back Pain

Whether your pain is acute or chronic, middle back pain can get in the way of performing everyday activities. Fortunately, there are plenty of ways to help alleviate pain-causing tension affecting your thoracic spine.

Cobra Pose

Bhujangasana, more commonly known as cobra pose, is an excellent stretch to help relieve tension that may be radiating in your middle and lower back.

Follow these steps to properly and safely perform cobra pose:

  • Begin by lying flat on your stomach on your yoga mat with your hands by your sides and your legs hip-width apart.
  • Bring yourself onto your forearms making sure that your elbows are firstly below your shoulders.
  • Engaging your quads, press your tailbone toward your heels and lengthen your spine.
  • With your palms on the mat, press up, lifting your chest to face the wall in front of you.
  • Hold this pose for about 20-30 seconds.

Corner Stretch

Corner stretch is another great way to alleviate pain-causing tension that may be affecting your thoracic spine. This stretch helps to stretch muscles in the chest and shoulder, which can improve posture and alleviate both upper and middle back pain.

Follow these steps to practice corner stretch:

  • Standing upright with your feet together, face the corner of the room, standing about 2 feet away from it.
  • Place your forearms on each wall with your elbows about shoulder height on the wall.
  • Lean forward until you feel a stretch in the chest and shoulders.
  • Hold this stretch for about 30 seconds.

Using a Foam Roller

Foam rolling is a great way to release knots, tension, and inflammation that may be affecting your back. Follow these steps to help release tension and improve your spinal alignment with a foam roller:

  • Place your foam roller horizontally on your mat.
  • Lay on the foam roller right below your shoulder blades.
  • Interlock your fingers behind your head and plant your feet hip-width apart in front of you on the mat.
  • Lift your hips from the mat and push up with your feet, moving the foam roller toward your shoulders.
  • Slowly roll the foam roller back and forth from your upper to middle back.
  • Repeat this 5 times.

Minimally Invasive Spine Surgery in Minnesota

When it comes to aches and pains, discomfort that affects your back can be more than just an annoyance—it can negatively affect your quality of life and your independence. At Inspired Spine, our experienced and knowledgeable spinal surgeons are dedicated to relieving your chronic back pain with the least invasive treatment possible.

To schedule a free consultation with one of our spine surgeons, call (952) 225-5266 today.