Stretching to Relieve Middle Back Pain

Does your back hurt after a long day of sitting at the office? 

Do you take breaks throughout the day to stretch your back and relieve tension?

Taking a few short breaks during the day can help dissolve the built-up tension in your back!

Stretches to Release Tension

  • Passive Backbend: This pose is great for relieving tension. Working this stretch into your daily routine can increase back flexibility, reduce tension, and improve your posture! 
    • Place a rolled-up blanket or pillow under your upper back on the floor and lie down. 
    • Recline back, using your hands for support, until your upper back has rested on the prop.  
    • Reach your arms over your head towards the floor while straightening your legs to the floor. Your head should barely touch the ground. 
    • Hold and relax into this posture.
  • Seated Twist: Twists are a great way to release the mid back and improve flexibility. 
    • While twisting, keep the spine long by sitting up straight. The twisting stretch is meant to elongate the spine. 
    • Hold the stretch for three to five breaths. 
    • Repeat as needed.
  • Child’s pose: This pose is restful and effortless. The stretch allows the spine to elongate while you rest over your knees.
    • Start in a kneeling position with the hips resting on the lower legs. 
    • Spread the knees apart to your comfort level. 
    • Fold the body forward, bringing the chest down towards the knees. 
    • Rest the forehead on the floor while the arms are stretched in front. 
    • Rest and hold for twenty to thirty seconds. 
    • Use the hands to return to an upright seated position. 

Middle Back Pain Relief in Ann Arbor with Pivotal Chiropractic 

Stretching can help relieve tension, but meeting with a chiropractor to relieve your middle back pain in Ann Arbor is the next step. To schedule a complimentary consultation, contact us or call 734-221-0362.

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