10 middle back exercises to relieve pain

Which exercises can work on your posture, ease middle back pain, and make tasks that involve lifting easier? Our Hinge Health physical therapists recommend targeted middle back exercises. 

Your middle back plays a critical role in supporting your spine. Strengthening the muscles in this area helps you move more efficiently and reduces your risk of injury. Whether you're lifting, twisting, or sitting for long periods, strong middle back muscles make everyday tasks easier and less likely to cause pain.

Read on to learn about how to improve your spine health with middle back exercises recommended by Hinge Health physical therapists.

Interested in getting a personalized exercise therapy plan? Learn more about Hinge Health’s digital physical therapy program and see if you’re eligible.

Which exercises work the middle back? 

The following middle back exercises are recommended by Hinge Health physical therapists for improving back strength and mobility with minimal equipment.

This gentle move involves rounding and arching your entire back. It’s a particularly good middle back exercise. “It helps improve circulation and is a great way to ‘reset’ your posture when you find yourself sitting for a long time,” says Nikki Bond, PT, DPT, a physical therapist at Hinge Health. You can also do a more advanced version of cat cow on your hands and knees. 

How to do it:

• Sit in a chair with your hands clasped behind your head. 

• Bend your chest and head toward your thighs to round your back. Focus on your breath as you hold this position.

• Extend your shoulders and head toward the top of your chair to arch the back. 

• Return to the starting position.

This is a great stretch for the muscles on the side of your torso, like the obliques and quadratus lumborum, as well as your low back and hips, says Dr. Bond. It’s a great movement snack when you have to be in the same position for a long time. You can do this stretch sitting down, too. 

How to do it: 

• Stand with your feet a comfortable distance apart and your hands at your sides. 

• Slide one hand down your leg toward your knee so that your shoulder leans to the side and down toward the floor. 

• At the same time, reach your opposite arm straight up toward the ceiling, and then over your head in the direction you’re leaning. 

• Return to the starting position.

“This is a simple but very effective strengthening movement for the muscles that pull your shoulder blades together,” says Dr. Bond. This is a particularly good exercise if you work at a desk since it activates your lower trapezius (traps) and gets your shoulder blades moving.  

How to do it:

• Stand with your elbows bent to 90 degrees and resting at your sides. 

• Move your elbows and shoulders backward while squeezing your shoulder blades together. 

• Relax your shoulders to the starting position.

• PT Tip: Try to avoid shrugging your shoulders upward during the movement.  

Get more information on how to do scapular squeezes.

This is a helpful move if you need to reset your posture. It also helps if you want to treat or avoid ‘tech neck.’ “It’s great for improving the flexibility of your chest and shoulder muscles,” says Dr. Bond.

How to do it: 

• Stand in a doorway with your elbows bent and each forearm resting on one side of the doorframe. Your elbows should be at about chest height. 

• Step one foot through the doorway to move your hips and chest forward while your forearms stay in place. 

• Focus on creating length through your chest and arms. 

• Move your hips and chest back to relax out of the stretch.

This is a more advanced rotational stretch for your spine. “The movement helps to open up your mid back, and it’s also great for stretching your chest muscles,” says Dr. Bond. “You need to have good mobility here in order to have mobility in your shoulders.” 

How to do it:

• Lie on your side with a pillow supporting your head. Your arms should be straight out and resting on the floor in front of your chest. Your legs should be stacked together with your knees bent up toward your chest.

• Reach your top arm up and behind you as you turn toward your opposite side. Keep this arm straight while your legs and other arm remain in the starting position. Your chest will open up toward the ceiling as you rotate. 

• Continue to reach your arm and shoulder toward the floor behind you as you stretch into this position.

• Return your top arm and upper body back to the starting position.

“This is an advanced movement for your postural muscles,” says Dr. Bond. “It’s an all-in-one strengthening exercise that targets the muscles across your upper back and mid back. And it also activates your lower back muscles as well.” 

How to do it:

• Start standing, then hinge at your hips to bend your chest toward the floor. Your arms should be straight and hanging toward the floor. 

• Move your arms toward the ceiling into an “I” position with your arms straight. 

• Relax your arms back down, then lift your arms toward the ceiling into a “Y” shape. 

• Lower your arms, then lift them out to your sides into a “T,” squeezing your shoulder blades together.  

• Relax to the starting position.

“This is a more advanced strengthening exercise that targets the deep muscles around your shoulder blades,” explains Dr. Bond. These muscles, such as the rhomboids and lower trapezius, can lose strength when the upper trapezius overcompensates or has to work too hard. “This can happen if you tend to stay in the same position for long periods, do repetitive upper body movements, or carry a lot of stress and tension in your upper back. Strengthening these deep muscles helps balance the workload between muscle groups.” You can modify this move by doing one arm at a time, or doing it from a seated position. 

How to do it: 

• Stand up tall with your back against a wall and your feet a comfortable distance away from the wall. 

• Place the backs of your hands and arms against the wall with your hands at about head height. 

• Slide your arms up toward the ceiling.

• Slide your arms down to the starting position. 

• PT Tip: Try to keep your arms on the wall and avoid shrugging your shoulders. 

Get more information on how to do wall angels.

This is a shoulder-strengthening exercise that you can do from sitting or standing. Using a resistance band makes it a little more challenging. You can also stand on a pillow or focus on keeping your trunk as still as possible to add some core strengthening to this move, notes Dr. Bond. 

How to do it:

• Secure a resistance band by opening a door, wrapping the band around the handle, and then closing the door. 

• Take a few steps back from the door with the ends of the band in each hand. Your arms should be straight and raised to about chest height, and the band should have some tension. 

• Stretch the band by pulling your hands to the side of your ribcage while your elbows bend. 

• Squeeze your shoulder blades together as you hold.

• Relax your arms back to the starting position. 

Get more information on how to do shoulder rows.

“This is a weight-bearing strengthening movement for the muscles all around your shoulders, such as your deltoids, latissimus dorsi, trapezius, and rhomboids, to name a few,” says Dr. Bond. You can modify push-ups by doing them against a wall or counter, or dropping your knees to the floor. No matter how you do them, push-ups are an excellent full-body exercise. 

How to do it: 

• Start on your hands and toes with your arms and legs straight, and your hands placed under your shoulders. Your hips should be raised to about the same height as your shoulders. 

• Bend your elbows and move your chest toward the floor, stopping at a height that is comfortable yet challenging. 

• Push your hands into the floor as you straighten your arms, returning to your starting position.

• PT Tip: Focus on keeping your hips from dipping toward the floor. 

Get more information on how to do a push-up.

This exercise can be done in any position — sitting, standing, or lying down. It activates your parasympathetic nervous system, which helps reduce stress and anxiety and promotes physical healing, in addition to many other benefits. Diaphragmatic breathing also has a highly therapeutic effect on persistent pain. Research in the journal Medicines found that deep breathing significantly reduced the intensity of persistent pain and feelings of tension, anger, and depression.

How to do it: 

• Lie on your back with your knees bent and your feet flat on the floor. 

• Rest one hand on your chest and the other on your belly.  

• Slowly inhale as you fill your belly with air so the hand on your belly rises up toward the ceiling. The hand on your chest remains mostly still. 

• Focus on staying relaxed as you hold that breath in your belly. 

• Slowly breathe out so the hand on your belly lowers with you. 

Get more information on how to do diaphragmatic breathing. 

The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.

Benefits of middle back exercises 

Middle back exercises have a lot of benefits for your overall muscle and joint health, including: 

• Injury prevention. Strong middle back muscles provide better support for your entire spine, which helps prepare you to perform a variety of physical tasks. Whether you're playing basketball with your kids or lifting a heavy box, maintaining a strong back reduces the chance of straining something because your body is more resilient and equipped for everyday activities.

• Improved shoulder mechanics. Your middle back muscles, such as the trapezius and rhomboids, play a crucial role in shoulder movement. Strengthening these muscles can improve how your shoulders move, reducing the risk of shoulder injuries or pain.

• Better balance and coordination. Strengthening the muscles in your middle back enhances overall balance and coordination by supporting your body’s core. Your core provides a strong foundation for your body. Keeping those muscles strong makes it easier to react to changes in terrain or position.

• Less upper back and neck tension. Middle back exercises help reduce muscle imbalances and tension in your upper back and neck, which is especially beneficial if you’re prone to neck or upper back pain.

• Enhanced mobility. Regular middle back exercises help you perform rotational movements and improve overall flexibility. This allows for smoother, more efficient movement in daily activities, like reaching overhead or twisting, while reducing stiffness and discomfort.

How Hinge Health can help you

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

References 

1. Hamasaki, H. (2020). Effects of Diaphragmatic Breathing on Health: A Narrative Review. Medicines, 7(10), 65. doi:10.3390/medicines7100065

2. Kobesova, A., Andel, R., Cizkova, K., Kolar, P., & Kriz, J. (2018). Can Exercise Targeting Mid-Thoracic Spine Segmental Movement Reduce Back Pain and Improve Sensory Perception in Cross-Country Skiers? Clinical Journal of Sport Medicine, 31(2), e86-e94. doi:10.1097/jsm.0000000000000699

3. Verbrugghe, J., Agten, A., Stevens, S., Hansen, D., Demoulin, C., Eijnde, B. O., Vandenabeele, F., & Timmermans, A. (2020). High Intensity Training to Treat Chronic Nonspecific Low Back Pain: Effectiveness of Various Exercise Modes. Journal of Clinical Medicine, 9(8), 2401. doi:10.3390/jcm9082401

4. Hartvigsen, J., Hancock, M. J., Kongsted, A., Louw, Q., Ferreira, M. L., Genevay, S., Hoy, D., Karppinen, J., Pransky, G., Sieper, J., Smeets, R. J., Underwood, M., Buchbinder, R., Hartvigsen, J., Cherkin, D., Foster, N. E., Maher, C. G., Underwood, M., van Tulder, M., & Anema, J. R. (2018). What low back pain is and why we need to pay attention. The Lancet, 391(10137), 2356–2367. doi:10.1016/s0140-6736(18)30480-x