Upper and middle back pain is less common than pain affecting the lower back or neck. But that doesn’t make it any less aggravating to deal with. Here are 5 common exercises that target the muscles surrounding the thoracic spine. It’s advised you try these exercises under the guidance of a health care professional.
See Early Treatments for Upper Back Pain
This back extension exercise is referred to as the cobra pose in yoga. It targets your back extensor muscles, which are attached to the back of your spine.
If this exercise is difficult for you, try a modified version where you rest on your forearms.
Here’s an advanced extension exercise that targets your upper back muscles:
See Back Strengthening Exercises
To increase the intensity slightly, you can lift your legs off the ground, too.
The cat-cow pose is a gentle stretch that can help ease the pain in your middle back.
Alternate between the two poses.
See Stretching for Back Pain Relief
This exercise, sometimes called the bird-dog pose in yoga, strengthens your abdominals and back muscles.
Try for 10 to 15 repetitions on each side.
See Back Exercises and Abdominal Exercise Recommendations
Upper back pain is often due to poor posture, which may be exacerbated by tight chest muscles. The corner stretch is an easy and effective way to open up the chest muscles and encourage healthy posture.
Hold this stretch for up to a minute.
See Easy Chest Stretches for Neck Pain
A health care professional can create for you an exercise plan specifically tailored to treat your underlying condition. Stop immediately if any of these exercises cause pain.
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