Great Stretches for Your Mid-Back: Your Most Important Asset is in the Right Place

Mid Adult Woman Stretching Against Wall

Introduction: What is the Mid-Back?

The mid-back is the section of the spine that extends from the thoracic vertebrae to the lumbar vertebrae. It is a part of our body that is responsible for many important functions such as breathing and digestion.

The mid-back is also a part of our body that has been experiencing an increase in demand in recent years. This demand has been attributed to many factors including increasing age, obesity, and sedentary lifestyles among others.

The Mid-Back Pillow is designed to provide support for your back and neck during sleep or when you are sitting at your desk or driving a long distance.

Great Stretches For Mid-Back Healthy and Strong

The mid-back is the biggest muscle in your body. It is the one that connects the upper and lower back, and it helps to support your head, neck, and spine. This muscle also assists in breathing, moving your arms and shoulders, turning your head side to side, bending over, and lifting objects.

If you want to strengthen this muscle for better health or athletic performance you should stretch it regularly. There are different kinds of stretches for this muscle depending on what you want to achieve.

The following are some great stretches for strengthening the mid-back:

– The Cobra Stretch

– The Lizard Stretch

– The Half-Kneeling Hip Flexor Stretch

– The Standing Quad Stretch

Best Stretches to Help With Back Pain Relief

Stretches are a great way to help with pain relief, but it is important not to overdo them. That is because certain stretches can actually cause more pain.

The following are the five best stretches for upper back pain relief:

  1. Cobra stretch: This stretch will help with the neck and shoulders by stretching the trapezius muscle. Begin by lying on your stomach, then place your arms next to your ears and hold them straight out in front of you. Next, keep your chin tucked in and slowly pull one arm back towards you while keeping the other arm straight out in front of you. Hold for 10-15 seconds before switching sides.
  2. Shoulder shrugs: This stretch helps relieve tension in the shoulders, neck, and upper back while also improving posture and range of motion. Begin by sitting on the floor with your back straight, then let your hands rest by your sides as you reach forward with one arm and grasp the opposite wrist. Reach behind you with the other hand and place it on the opposite shoulder so that they are pressed together. Shrug your shoulders to stretch them up towards your ears while simultaneously pulling down slightly on that wrist. Hold for 10-15 seconds before switching sides.
  3. Chest stretch: This stretch targets the muscular chest, shoulders, and upper back by stretching the pectorals and rhomboid muscles. Begin by standing with your feet hip-width apart, then slowly raise your arms straight up in front of you while keeping them at shoulder level. Next, place one hand on your upper chest while the other hand is on the back of your head. Keeping your arms steady and chin level, slowly lower one arm while raising the other, then reverse. You should feel a stretch in your armpit and chest as well as a slight pull on your shoulder blades and head. Hold for 10-15 seconds before switching sides.
  4. Shoulder stretch: This stretch targets the rotator cuff muscles that are responsible for moving the arm in every direction by stretching the supraspinatus, subscapularis, infraspinatus, and teres minor muscles. Begin by standing with your feet hip-width apart, then slowly raise your arms out to the side with your palms facing inwards. Next, turn at an angle of 90 degrees and reach towards your opposite shoulder. Hold for 20-30 seconds and release.

Tips to Keep Your Lower Back Healthy and Strong

Lower back pain is a common issue for many people, which leads to a lot of time lost from work. Here are some tips to keep your lower back healthy and strong.

1) Keep your spine properly aligned: It is important that you keep your spine properly aligned by doing exercises like squats, lunges, and planks.

2) Use an ergonomic chair: If you sit for long periods of time, it is important that you use an ergonomic chair with good lumbar support.

3) Use the right shoes: You should always wear shoes with good arch support and proper cushioning in the soles. This will help prevent lower back pain from occurring in the future.

4) Take frequent breaks: Taking frequent breaks while working can help improve productivity and reduce fatigue at work. It is important that you take breaks at least every 20 minutes.

Tips to Relieve Back Pain from Sitting at a Desk All Day Long With a Computer Screen Ahead of You & Prolonged Lifting of Heavy Objects

  1. Make sure you have good posture. Sit up straight, with your back and head against the chair or desk.
  2. Find a way to get up and walk around every 30 minutes, even if it’s only for a few steps.
  3. Take breaks from your computer screen by looking away from it for 10 seconds at a time, then looking back at it for 10 seconds.
  4. If you’re using a laptop, consider getting an external keyboard with an ergonomic design to reduce the strain on your wrists and shoulders when typing for long periods of time
  5. To reduce the pressure on your knees when sitting in front of the computer screen, put something soft under them like a pillow or blanket 6. Consider getting an anti-fatigue mat that can help reduce the pressure on your knees
  6. Consider getting an anti-fatigue mat that can help reduce the pressure on your neck
  7. Consider getting a pillow that is not too hard and not too soft, but just right

Conclusion: Final Thought on Great Stretches for Your Mid-Back

This article is a final thought on the best stretches for your mid-back. It is important to stretch your back regularly because it will help to reduce the pain, increase flexibility and improve posture. The article also highlights some of the best stretches for your mid-back.


Mid-back pain can be debilitating and frustrating, but you can take steps to alleviate it by doing some simple stretches that target specific muscles in your back.