Five Exercises to Help Upper and Middle Back Pain


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Place your hands on your stomach and place your hands below your shoulders.

Your upper body should be lifted onto your elbows. Keep your hips and forearms on the ground. Allow your chest to sink towards the ground by taking a deep breath. Your mid-back should feel relaxed.

For 5 seconds, hold the position and then slowly return to your original position.

Try to do 10 repetitions. Gradually increase your hold time until you can hold the position for at least 30 seconds.

Step 2 is a more advanced version of this. This involves elevating your upper body onto your forearms (rather than your hands) and keeping your hips on the ground. This is the cobra pose in yoga.

Pose of the Cat-Cow

The cat-cow position is a gentle stretching that can ease pain in the middle of your back.

With your knees bent, place your hands on the ground and get down onto your stomach. Your back and neck should be straight in neutral.

Slowly tighten your lower abdominals. Round your back towards the ceiling, and then tuck your chin. Your spine should feel stretched.

For 5 Seconds, Hold

Release and return to neutral.

Slowly raise your head, chest, and tailbone towards the ceiling. Let your stomach and spine sink towards the ground. You should feel a gentle stretch in your spine.

For 5 seconds, hold.

  • Release and return to neutral.
  • Alternate between these two poses.
  • Opposite arm/leg raise

This pose, also known as the bird-dog position in yoga, helps strengthen your back and abdominal muscles.

Place your hands on your knees and get down onto your knees. Your spine should be straight. Keep your hands below your shoulders, and your knees under your hips.

  • Slowly extend one arm out and the other leg out. Both legs should remain straight and level.
  • Take a few deep, slow breaths and then slowly lower your arm to the starting position.
  • You can repeat the exercise with your second arm/leg.
  • A tissue box should be placed on your lower back and it should stay there throughout the exercise.

Do 10 to 15 repetitions for each side.

Corner stretch

Poor posture can lead to upper back pain. Tight chest muscles may also contribute. Corner stretching is a quick and effective way of opening up your chest muscles and encouraging healthy posture.


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