Middle Back Pain: Why It Happens and 5 Daily Stretches That May Help
Your spine is made up of 33 vertebrae that help support your muscles and stabilize the spinal cord.
The first 7 bones in the neck form the cervical spine. The middle 12 bones in the mid-back make up the thoracic spine. The remaining bones in the lower back are the lumbar spine.
For many people, the middle back, also called the thoracic spine, is not a common source of pain. Problems in this area are considered unusual, and they often get better on their own. Still, for some people, stubborn middle back pain can be difficult to manage.
What May Be Behind Middle Back Pain
Although mid-back discomfort is less common, it should not be ignored if it keeps lingering.
Middle back pain has been associated with certain visceral issues, including heart disease. If you have pain in this area and it does not improve no matter what you try, you should schedule a visit with your physician. Heart and organ problems should never be taken lightly.
If your discomfort seems more like muscular soreness, stretching may help keep your mid-back flexible and more comfortable.
5 Middle Back Stretches for Daily Relief
These are 5 favorite stretches for the middle back region. Each one is designed to support flexibility and help ease tightness.
1. Seated Double Hamstring Stretch
You may be surprised to see a hamstring stretch on a list for middle back pain. The reason is the posterior chain, which runs from the bottom of the toes all the way to the back of the head.
When one part of this chain becomes tight, pain can show up somewhere else along the line. That is why keeping the whole chain loose can be helpful.
How to do it
- Sit on the floor with your legs straight out in front of you.
- Bend your back and neck forward as you reach toward your toes or ankles.
- When you reach your farthest comfortable stretch, hold for 30 seconds.
- Repeat 4 times per day, every day.
2. Seated Overhead Sidebend Stretch
This stretch may feel challenging at first, and you may not be able to reach very far right away. That is completely okay. It can take time to get comfortable with a stretch like this, but with practice, it can help improve flexibility.
How to do it
- Sit down with your left knee bent and your left foot pressed into the inner part of your right thigh.
- Gently rotate your trunk to the left.
- Reach your left hand overhead and side bend toward your right foot.
- Hold for 30 seconds.
- Repeat 4 times on each side.
- Do this stretch daily.
3. Happy Baby Stretch
Babies often lie on their backs and hold their feet as they learn to move. That simple position is the basis of the happy baby stretch, and it can be just as useful for adults.
How to do it
- Lie on your back.
- Keep your knees bent and flex your hips as far as you can.
- Try to keep your back flat on the floor, with your knees resting on the floor on either side of your chest.
- Hold your feet with your hands and gently pull your hips back a little more.
- You should feel a gentle stretch in your low back and buttocks.
- Hold for 30 seconds.
- Repeat 4 times.
- Perform this stretch every day.
4. Tree Pose
Tree pose stretches the whole body and also offers an added benefit: it may help improve balance.
How to do it
- Stand on your right leg.
- Place the sole of your left foot on the inside of your right thigh.
- Bring your hands together in front of you as if praying.
- Reach your hands up toward the sky.
- Enjoy the stretch through your back and shoulders.
- Hold for 30 seconds.
- Repeat 4 times on each leg.
- Practice this move daily.
5. Reverse Triangle Pose
This is one of the most difficult stretches on the list because it combines balance and flexibility in one pose. Take it slowly when trying it for the first time, since many beginners lose balance and fall over.
How to do it
- Start standing with your feet close together.
- Step your right leg forward a few inches.
- Reach both arms straight out to the sides to form a T shape with your upper body.
- Rotate your trunk to the right while reaching your left hand forward.
- Bend forward in that rotated position and, if possible, place your left hand on the ground outside your right foot.
- Hold for 30 seconds.
- Repeat 4 times per side.
- Do this stretch daily.
The Bottom Line
Middle back pain is not common for most people, but when it does happen, it can be frustrating. In some cases, it may improve on its own. If the pain is related to muscular soreness, a few simple daily stretches may help relieve tightness and improve flexibility in the mid-back.
If your pain does not improve, make an appointment with your physician. Heart and organ problems are never issues that should be taken lightly.
Consult a healthcare professional before making changes.
