What Causes Mid-Back Pain?

Even if your back feels fine, regular stretching can provide amazing benefits.

(And in fact, the first recommended stretch, the cat-cow, is drawn right from yoga!)

woman stretching in doorway

Photo: Kailey Whitman

On an inhale, slowly arch your back and hold for 15 to 20 seconds.

Pec Stretch

Stand either in a corner between two walls or in an open doorway.

Step forward until you feel a stretch in your chest muscles.

Mid-Back Stretch cat-cow stretch

Kailey Whitman

Hold for 15 to 20 seconds and breathe deeply throughout.

Place your hands behind your head with your elbows touching each other in front of your face.

Slowly pull your elbows apart, making sure your back and head remain against the chair or the wall.

Mid-Back Stretch pec stretch in door frame

Kailey Whitman

Once you might no longer open your elbows any further, hold for 15 to 30 seconds.

Return your elbows to the starting position.

Superman

Stand with your arms straight out in front at chest level.

Mid-Back Stretch elbow opener stretch

Kailey Whitman

Clasp fingers together and flip your hands away from you.

Without shrugging your shoulders, drop your head between your arms.

Hold for 15 to 30 seconds.

Mid-Back Stretch superman

Kailey Whitman

Chest Opener

Stand with your feet hip-width apart and clasp your hands behind your back.

Without arching your back, gently roll your shoulders back and down.

Hold for 15 to 30 seconds.

Mid-Back Stretch chest opener stretch

Kailey Whitman

Flat Back

Stand facing a desk or counter with your hands on the surface.

Hold for 15 to 30 seconds and repeat as necessary.

Inhale and lift your right hand up toward the ceiling, gently twisting your torso to the right.

Mid-Back stretch flat back stretch with table

Kailey Whitman

Hold for 15 to 30 seconds and repeat on the other side.

Bend your knee and place your right foot onto your chair.

Slowly push your chair away from you until your feel a stretch in the front of your thigh.

Mid-Back stretch needle and thread floor stretch

Kailey Whitman

Hold the stretch for 15-30 seconds.

Repeat on the other side.

Hip Flexor Release

Sitting in a chair, place your right foot over your left knee.

Illustration of woman balancing against a desk with her right leg bent, the bottom of her right foot resting on a rolling office chair

Candra Huff

Sit up tall, placing your right hand on your right knee and your left hand on your ankle.

Lean forward, gently putting pressure on your knee to open up your hip.

Hold the stretch for 15 to 30 seconds and repeat on the other side.

A woman sits in a chair with her right knee folded and her right foot balanced on her left leg.

Candra Huff

Sit and Twist

Sit in a desk chair sideways, maintaining erect posture.

Hold and repeat on the other side.

A woman sits sideways in a desk chair, twisting her torso to the right (toward the back of the chair) as she grips the back of the chair with her right hand.

Candra Huff