Middle back pain affects the thoracic area of the spine. There are some effective exercises available that can help pain in the middle back.

Middle back pain is any discomfort in the lower thoracic spine. This discomfort can be an annoying ache or a sharp, acute pain that shoots through the spine. The middle back is located between the lower back and upper back. It consists of the spinal column, spinal cord, discs, nerves, blood vessels, tendons, muscles and ligaments.


Middle back pain exercises can be used to reduce symptoms of middle back pain. In addition, middle back pain exercises can also be used to reduce the chances of reoccurrences of middle back pain. This area of the back can become injured by a number of factors. A single trauma to the back may often cause pain in the region. Additionally, posture can often play a large role in the development of pain in the middle back. Exercise can be helpful for middle back pain for mainly two reasons. To begin with, exercises help to add strength to the muscles and structures of the back. With added strength, the back can generally endure more strain and pressure, thereby resisting injury. In addition, exercise can also help to add flexibility to the structures of the middle back. Added flexibility will also help to reduce current back strain and help to prevent further instances of middle back pain.

Top 7 Exercises for Middle Back Pain:

Child Pose

To perform this exercise kneel down and keep your toes straight. Once in position try and touch your head to the ground. If you are not being able to touch the ground with your head, at least bend as much close to the ground as you can. Next stretch your hands and touch the ground with your arms touching your ears. You can even stretch your hands backwards instead of stretching it to the front.

Stick Exercise

Another stretching exercise to get rid of middle back pain is to stand up straight holding a stick to your back, right under your neck. Stretch your hands and try and hold the end of the stick. When in position, rotate to one side. Stay in position for at least 30 sec and then repeat the same procedure for the opposite side. You should perform the exercise in a way that there is a strain on your middle back in order for the exercise to prove effective.

Head Stretch

Another beneficial exercise to cure the problem of middle back pain is to exercise your head. To perform the exercise, sit down straight and clasp your hands behind your head. Now pull your head forward gently to touch the chin to your chest, with the hands staying in position. Stay in this position for about 8-10 sec to get maximum relief.

Elbow Squeeze

Stand with your arms behind your back and hands held together. Now move your elbows towards each other and tip back your head slightly. Stay in the position for few seconds and then return back to the starting position slowly. Repeat the exercise several times to get instant relief.99

Exercises for Middle Back Pain

Exercises for Middle Back Pain

Back Stretch

Lie down on your back and bend your knees with your feet straight on the floor. Keep your arms relaxed. Now raise your right hand straight up to 90o angle and keep it to form a half circle. Relax in the position for few seconds and then reverse the movement. Repeat the same exercise with your left hand.

Cat Stretch

One of the best remedies for middle back pain is to couch up like a cat. Evenly distribute your weight and keep your back straight. Drop down your head and round up like how a cat does. Stay in the position for at least 14-15 sec to strain your middle back properly for it to get some relief.

Leg Stretch

Stand up straight keeping your legs together. Stretch only one of your hands in upward direction in a way that your arm should touch your ears, while your other hand stands close to your body. Now bend down towards your side without bending your knees. Repeat the same procedure with the other hand in opposite direction. This exercise can also help people with lower back pain.