Best Mid Back Stretches
Stiffness or mid back pain can have a significant impact on your daily life. Daily stretches can help you improve flexibility and relieve back pain.
Back pain is the most common health complaint in the US (especially short-term back pain). Many lifestyle factors can contribute to back pain. From sitting for most of the day, lack of any physical activity, medical conditions, and injuries.
Symptoms can be a sharp pain, dull ache, tightness and stiffens, and reduced rage of motion. The following five stretches from yoga can help you with back pain, improve mobility, and loosen tight muscles.
The seated twist stretch can help determine how tight you are by increasing the range of movement in both the right and left direction. Sitting a lot can cause limited ability to twist your spine in both directions. Remember to sit upright, with your back straight and head in a neutral position.
How to do a seated twist?
- Sit on the floor, with the legs crossed. Sit tall, while pulling the shoulder blades back and down.
- Slowly twist to the right side. Place the left hand on the outside of the right knee and place the right hand on the floor behind the back to provide support. Sit tall and gently twist more.
- Hold the twist for 30.
- Repeat on the other side.
This yoga pose is very simple and restful while it allows your spine to elongate while you rest. There are variations with your knees apart or together while placing your arms over the head will give you a gentle stretch.
How to get into the child’s pose?
- Start in a kneeling position.
- Spread the knees apart to a point that is comfortable, which is a good stretch for your hips as well.
- Fold your body forwards, bring the chest down towards the knees.
- Bring the forehead to the floor, stretch your arms in front and gently rest them on the floor with arms straight.
- Stay here for at least 20 seconds
Thread the Needle
Thread the needle gives you a nice stretch not only for your mid-back but for the side of your body as well. This stretch can help you loosen the muscles of your upper back. The most important thing is to feel the stretch without feeling the pain.
How to do thread the needle pose?
- Start on hands and knees, knees directly below the hips and shoulders above hands.
- Take the right arm and pass it underneath your body so you lay down on your shoulder. The left hand should be extended in front of you.
- Hold the pose for at least 20 seconds.
- Push upward, using the arm on the floor to get back to the initial position.
- Repeat on the other side.
Cat and Cow Pose
This is another simple and gentle pose that helps you stretch your back. It especially helps you loosen the shoulders and muscles. If you perform it regularly you will increase your flexibility.
How you do cat and cow pose?
- Start with hands below your shoulders and knees below your hips.
- Spread the fingers wide and press them down so you protect your wrists.
- Initially, the spine should be in a neutral position.
- When you breathe in, let your stomach drop down, stick your bum out and look up while pushing your chest out. This is the cow pose.
- When you breathe out, arch your back, tilt your pelvis while drawing the shoulder blades away and let the head drop towards the floor.
- Shift back from cat to cow and repeat it at least 10 times.
If you are sitting a lot, you should choose some type of exercise to prevent back pain. It might be some type of dance, gym, fitness, Pilates, or yoga. When you are active and you exercise regularly, your back will be grateful to you. You won’t feel back pain and your pose will be more upright. These poses are your go-to exercises and the best mid back stretches when you feel like you can’t stand the back pain anymore. Yoga is perfect for those who sit a lot and need a good and yummy backstretch.