Exercises for Mid Back Pain
In an age where we sit at desks or bent over for periods of time, mid back pain can really start to affect your ability to work pain free and ultimately can start impacting on the length of your shifts, productivity and overall wellbeing.
Exercises are a great way to help relieve tension, improve mobility, and strengthen the muscles in that area in-between manual therapy sessions. Do them throughout the day if your work allows, or get into a routine of setting aside time morning and evening.
1. Cat-Camel Stretch
Get on all fours with your hands under your shoulders and knees under your hips.
Inhale, arch your back, lifting your head and tailbone (Cow Pose).
Exhale, round your back, tucking your chin and pelvis (Cat Pose).
Repeat for 10–15 reps.
Cat Camel image from Physitrack March 18 2025
2. Thoracic Extension Stretch
Sit on a chair with a straight back and reach up your arms to the ceiling with joined hands.
Lean back, arching your upper back over the chair’s support.
Hold for a few seconds and return to neutral.
Repeat 8–10 times.
Thoracic Extension image from Physitrack March 18 2025
3. Seated Twists
Sit upright with feet flat on the floor.
With your hands resting on your shoulders/neck, rotate your torso to one side, to lightly touch the elbow onto the opposite knee
Hold for 10–20 seconds, then switch sides.
Thoracic Twists image from Physitrack March 18 2025
4. Wall Angels
Stand with your back against a wall, arms at 90 degrees.
Slowly raise and lower your arms, maintaining contact with the wall.
Repeat for 10–12 reps.
Wall Angels image from Physitrack March 18 2025
5. Child’s Pose Stretch
Sit back onto your heels, reaching your arms forward on the ground.
Let your chest sink toward the floor for a deep stretch.
Hold for 30 seconds.
Childs Pose image from Physitrack March 18 2025
For a more tailored program to suit your specific discomfort level or activity routine, our practitioners are always happy to help you find what works for you in clinic.