Middle Back Exercises

Is your middle back neglected? Many of us think about back exercises in terms of lower back and upper back exercises. However, for muscles in between, middle back exercises can be key to maintaining adequate rotation and flexibility in the mid-section.

Having neglected my own mid-back, there were consequences, with increased back pain and a pinched nerve.

But nothing that a physical therapist visit...

...a few middle back exercises, AND a bit of patience could not cure!

Keep in mind though that exercises for the back are not meant for everyone...

...and like other forms of exercise they should be done only if advised to do so by a medical professional. This can be of particular concern if there has been back surgery, or a recent back injury.

In my case, my doctor wanted to see X-rays before giving me the go-ahead to exercise. Although middle back pain, or any back pain, may feel like nothing more than stiff muscles, it's important to rule out other medical conditions.

Middle Back Muscle Exercises

Like lower back and upper back exercises, middle back exercises can not only help in stretching back muscles...

...but they may also strengthen the muscles, which in turn often means improved posture and less likelihood of a future sprain or injury.

My own experience has told me...

Only do a couple repetitions of any new exercise and wait two or three days before repeating it. If I try something and it doesn't feel right - I don't do it again!

This website is written by a patient NOT a practitioner. Exercises and techniques discussed here were provided to me - for my specific needs. To avoid risk of serious injury they should not be used by others without being discussed with a qualified health care provider.

Sitting Rotation

1. Sit upright in a chair with arm rests.
2. Turn slightly to the left. Place your left hand toward the back of the left arm rest. Place your right hand toward the front of the left arm rest.
3. With your mid section and shoulders slowly turn toward the left. Do NOT turn your neck outside of your comfort level. This is a middle back exercise not a neck exercise!
4. Return to the starting position and then do the exercise turning to the right.

Sitting Upward Stretch

1. Sit upright.
2. Lift your left arm upward over your head. You should feel only a slight stretch in your rib area.
3. Lower you arm and repeat with the right arm.

Sitting Toe Touch
This works as both a middle AND lower back exercise.

1. While sitting, bend and slowly reach toward your toes, arching and stretching your back.
2. Return to upright position, slowly.

The Cat and the Cow

1. On a floor mat position yourself on all fours, with knees lined up under hips and hands under shoulders. Your back should be relaxed and parallel to the floor.
2. Hold your stomach muscles in and slowly arch your mid back upwards. Hold for a few seconds and then relax your back into a downward arch. Hold position for a few seconds.

Elbow Squeeze (almost)

1. Stand with your arms behind your back, hands held together.
2. Move your elbows toward each other and tip you head back slightly. Hold for a few seconds.

Exercise Band Stretch - Straight Arm

1. Place an exercise band across your back near the base of your shoulder blades.
2. With your hands firmly in the hand grips of the exercise band bring both arms straight out in front of you.
3. Slowly press your left arm forward 5-10 times. Repeat with your right arm.

Exercise Band Stretch - Crossover

1. Place an exercise band across your back near the base of your shoulder blades. Place your hands firmly in the hand grips.
2. Stretch your right arm straight out and stretch your left arm in the direction of your right hand, crossing it in front of you. Repeat 5-10 times.
3. Stretch your left arm straight out and stretch your right arm in the direction of your left hand, crossing it in front of you. Repeat 5-10 times.

And...

Pilate's exercises and yoga have a number of positions and moves that incorporate the middle back muscles. Even housework and gardening, when done using proper posture can be a good source for middle back exercises.

You may also be interested in:
Back Strengthening Exercises
Back Stretching Exercises
Lower Back Stretches
Upper Back Exercises