Relieve Upper and Middle Back Pain with 10 Exercises

If you’ve ever experienced upper or middle back pain, you know how uncomfortable and debilitating it can be. Whether it’s a dull ache or a sharp, shooting pain, back pain can have a major impact on your daily life. It can make it difficult to work, exercise, or even just relax and enjoy your free time. But don’t despair – there are plenty of things you can do to alleviate your back pain and get back to feeling your best.

From stretches and exercises to lifestyle changes and pain management techniques, there are a variety of strategies you can use to find relief. In this article, we’ll explore the causes and symptoms of upper and middle back pain, as well as some effective solutions for managing and preventing it.

What is upper back pain?

Upper back pain is a condition that occurs when the bones, disks, muscles, and ligaments in the upper back are injured or affected by a medical issue.

It occurs anywhere from the base of your neck to the bottom of your rib cage, an area known as the thoracic spine. This region comprises 12 small bones, called vertebrae, which have disks between them. The vertebrae and disks form the backbone, while muscles and ligaments hold them together.

Upper back pain is not as common as neck or lower back pain because the bones in the upper back don’t move and flex as much. The primary role of the upper back is to work with the ribs to provide stability and protect vital organs in the body, such as the heart and lungs.

Upper back pain can be caused by a variety of different factors. Common causes include poor posture, muscle strain, and injuries. Other causes include degenerative diseases, such as arthritis or herniated disks. Upper back pain can also be a symptom of a medical condition, such as osteoporosis, scoliosis, or fibromyalgia.

Common Causes of Upper and Middle Back Pain

1. Muscle strain: This is one of the most common causes of upper and middle back pain. It occurs when the muscles in the back are overstretched or torn, resulting in pain and stiffness. Treatment includes rest, ice, heat, and over-the-counter pain relievers.

2. Poor posture: Poor posture causes muscles in the back to become strained, leading to pain and discomfort. To reduce the risk of back pain, it is important to practice good posture when sitting, standing, and sleeping.

3. Osteoarthritis: Osteoarthritis is a condition that affects the joints, including the joints in the spine. Symptoms of osteoarthritis include pain and stiffness in the back. Treatment includes physical therapy, medications, and in some cases, surgery.

4. Disc problems: Disc problems, such as a herniated disc, can cause pain in the upper and middle back. This occurs when the discs in the spine become damaged or displaced, leading to pain. Treatment includes medications, physical therapy, and in some cases, surgery.

5. Spinal stenosis: Spinal stenosis is a narrowing of the spinal canal that can cause pain in the back. Treatment includes medications, physical therapy, and in some cases, surgery.

10 Best Exercises for Upper and Middle Back Pain

Exercising can bring many benefits, aside from the fact that the body will become healthier and stronger. Do these exercises constantly, and you will surely see the differences.

1. Child Pose

Child pose is a great exercise for upper and middle back pain. It helps to stretch and relax the muscles in the upper and mid-back while promoting good posture.

• Kneel on the floor and sit back on your heels.
• Place your hands on your thighs and open your chest while keeping your back straight.
• Then, slowly bend forward, reaching your arms out in front of you and letting your forehead rest on the floor.
• Hold this position for 30 seconds before slowly releasing.

2. Sitting Rotation

Sitting rotation is a great exercise for upper and middle back pain. It helps to stretch and strengthen the muscles in the upper and middle back while also promoting good posture.

• Start by sitting in a chair with your feet flat on the floor.
• Place your hands on the arms of the chair for support and slowly rotate your upper body to the right, keeping your hips and lower body stationary.
• Hold this position for 30 seconds before slowly rotating to the left.

3. Head Stretch

Head stretch is a great exercise for upper and middle back pain. It helps to stretch and relax the muscles in the upper and mid-back while promoting good posture.

• Start by sitting in a chair with your feet flat on the floor.
• Place your hands on the back of your head and slowly lean your head back while keeping your back straight.
• Hold this position for 30 seconds before slowly releasing.

4. Stick Exercise

Stick exercise is a great exercise for upper and middle back pain. It helps to stretch and strengthen the muscles in the upper and middle back while also promoting good posture.

• To do this exercise, start by sitting in a chair with your feet flat on the floor.
• Place a stick behind your back and grasp it with both hands, keeping your arms straight.
• Slowly lean back, stretching your upper body and using the stick as support.
• Hold this position for 30 seconds before slowly releasing.

5. Chest Stretch

Chest stretch is a great exercise for upper and middle back pain. It helps to stretch and relax the muscles in the upper and mid-back while promoting good posture.

• To do this exercise, start by standing with your feet hip-width apart and place your hands on your hips.
• Slowly bend your upper body to the right while keeping your hips and lower body stationary.
• Hold this position for 30 seconds before slowly releasing and repeating on the left side.

6. Cat Stretch

This exercise is great for stretching the muscles of the upper and middle back, helping to reduce pain and improve mobility.

• To begin, come to all fours with your hands and knees on the floor. Make sure your hands are directly under your shoulders, and your knees are directly under your hips.
• As you exhale, round your back like a cat and tuck your chin towards your chest. Hold this position for a few seconds, and then, as you inhale, arch your back and look up toward the ceiling.
• Hold this position for a few seconds, and then repeat the motion.

7. Leg Stretch

This exercise helps to stretch the muscles of the upper and middle back, reducing pain and improving mobility.

• First, lie on your back with your legs straight out before you.
• Place your hands behind your head and press your lower back into the floor.
• As you exhale, bring your legs up and towards your chest, keeping them straight.
• Hold this position for a few seconds, and then, as you inhale, lower your legs back down to the starting position.

8. Backward Leg Swing

This exercise helps to stretch the muscles of the upper and middle back, reducing pain and improving mobility.

• To begin, stand with your feet shoulder-width apart and your hands on your hips.
• As you exhale, lift your left leg back behind you and swing it forward, keeping it straight and parallel to the ground.
• Hold this position for a few seconds, and then, as you inhale, bring your left leg back to the starting position.
• Repeat the motion with your right leg.

9. Elbow Squeeze

This exercise helps to stretch the muscles of the upper and middle back, reducing pain and improving mobility.

• To begin, stand with your feet shoulder-width apart and your hands on your hips.
• As you exhale, bring your arms out in front of you at shoulder level, with your palms facing downwards.
• Squeeze your elbows together and hold this position for a few seconds.
• Then, as you inhale, release the squeeze and return your arms to the starting position.

10. Sitting Toe Touch

This exercise helps to stretch the muscles of the upper and middle back, reducing pain and improving mobility.

• To begin, sit on the floor with your legs straight before you.
• Place your hands behind your head and press your lower back into the floor. As you exhale, reach your arms forward and try to touch your toes.
• Hold this position for a few seconds, and then, as you inhale, release the stretch and return to the starting position.

The above-mentioned exercises are just some of the things you can do to help eliminate your upper and middle back pain.

How to prevent Upper and Middle Back Pain?

1. Stretch and strengthen your back muscles: Stretching and strengthening your back muscles can help reduce upper and middle back pain. Perform exercises such as wall sits, hip bridges, and planks to work your back muscles. Make sure to keep good form to avoid straining your back.

2. Improve your posture: Poor posture can lead to upper and middle back pain. Pay attention to your posture while sitting or standing. Make sure your back is straight and that your shoulders are aligned with your hips. It is also important to use ergonomic chairs and desks to maintain proper posture.

3. Take breaks: Sitting or standing in the same position for long periods of time can cause pain in your upper and middle back. Take regular breaks to stretch and move around. This will help reduce tension in your back muscles and improve circulation.

4. Use a support pillow: If you spend much time in bed, use a support pillow. This will help maintain the natural curve of your spine and reduce pressure on your upper and middle back.

5. Reduce stress: Stress can lead to muscle tension and tightness in your upper and middle back. Find ways to reduce stress, such as yoga, meditation, or journaling.

6. Get a regular massage: Massage is a great way to reduce muscle tension and relieve pain. Regular massages can help improve circulation and flexibility in your upper and middle back.