Why Your Middle Back Is Tight & How to Use Stretches For Middle Back Pain?

Do you feel your middle back is in a never-ending battle with stiffness and pain? Well, you are not alone. This is a very common issue many people face, which makes everyday tasks a burden. Poor posture, lack of movement, or stress often cause middle back tightness. This discomfort has a bad impact on the quality of your life. 

But there is good news—stretches for the middle back can help relieve the pain. These stretches loosen tight muscles and ease the discomfort. In this blog, we will look at what causes middle back pain and share simple stretches that can help you feel better.

Why Is Your Middle Back Tight?

Before we get straight into stretches and exercises, let us first find out the common reasons that cause tightness in your middle back.

· Bad Posture

Improper posture has to do a lot with back pain as it can strain the muscles of your back. Similarly, if you lean forward for an extensive period, it can cause tightness.

· Muscle Strain

Heavy or improper lifting techniques can also result in tightness of your middle back as it causes muscle tension in various parts of your body.

· Lack Of Exercise

If your body does not get regular physical exercise, it will have poor flexibility and weak muscles, which can lead to back pain.

· Spinal Issues

If you have some spinal issues like herniated discs, spinal stenosis, or any other problem like this, it can also cause pain and tightness.

· Stress

Continuous high stress unconsciously tenses your back muscles and results in severe back pain.

Best Stretches for Middle Back Pain and How to Use Them

Here are some stretches that are highly effective for relieving middle back pain:

1. Cat-Cow Stretch

This chiropractic stretch for middle back pain is a very popular yoga technique that plays a great role in relieving pain. To perform this exercise, put your hands and knees in a cat position i.e. place your hands exactly under your shoulders and knees directly under your hips. Also, keep your back flat and head in a stable position.

After taking the position, inhale, arch your back towards the ceiling, and then pull your belly button towards your spine. When you exhale, your belly should drop towards the floor, and your head and tailbone must be upward. For the best results, continue to alternate between both positions for 30 seconds to 1 minute.

2. Seated Twist

Seated twisting helps relax the muscles around the spine. Although this is a simple stretch, you can do it in the office while sitting in front of your computer. To get started, you just have to extend your legs straight. After this, bend forward to touch your toes while keeping your back straight. After a few seconds, slowly go back to the original position. 

3. Thread The Needle

Threading the needle is also a way to release tension in the middle back. In this technique, put your right arm under your left arm and lower your right shoulder and chin towards the floor. After 20-30 seconds, switch sides. As a result of this exercise, you will immediately start feeling a gentle stretch in your shoulder and middle back.

4. Thoracic Extension Stretch

If you spend long hours sitting, the thoracic back pain exercise is the best stretch for your middle back. You have to sit or stand with a straight back. Then, place your hands behind your head. Your back should arch upwards, lifting your chest and squeezing your shoulder blades together. Keep this stretch for 15-30 seconds, and then come back to the original position. Regular stretching will help you maintain a healthy back.

5. Passive BackBend

If you want to relax your body while opening up the chest and stretching the spine, passive backbend is the best technique. To perform it, lie on your back and place pillows to support your body. Your back arches over the pillow in a way that gravity helps to open the chest and stretch the front of your body. This is the best exercise to save you from back discomfort.

6. Thoracic Rotation

This thoracic spine exercise is to improve the movement of the middle section of your spine. Stand with your feet open at shoulder width, and knees bent slightly. Put your hands behind your head. Now, move the upper portion of your body to one side and stay there for a few seconds. Finally, switch sides and repeat…

Note: Perform this movement slowly to avoid overstretching.

Conclusion

In short, you can significantly improve your back pain by implementing the above stretches for middle back pain in your daily life routine. But remember, despite all these efforts, if your pain persists or worsens with time, it is advisable to consult a healthcare professional to address underlying conditions and to get proper treatment.

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