Mid back pain or stiffness can have a significant impact on daily life. However, certain stretches can help relieve pain and improve flexibility.

Back pain, especially short-term pain, is one of the medical complaints in the United States. A variety of lifestyle factors, medical conditions, and injuries can lead to pain in the middle back.

Symptoms of mid back pain can include:

  • short, sharp pains
  • a dull, constant ache
  • muscle tightness or stiffness
  • a reduced range of motion

The following eight stretches are easy to do at home or in the office, and they can help relieve mid back pain, loosen tight muscles, and improve mobility.

Yoga class doing child's pose stretch on mats

Child's Pose is a restful, very simple yoga pose. It allows the spine to elongate passively while the person rests over their knees.

This variation keeps the knees apart to stretch the core abdominal muscles that connect the lower back to the long leg bone.

Placing the arms over the head gently stretches the latissimus dorsi, a large flat muscle that connects the spine and the long arm bone.

To perform the Child's Pose:

  1. Start in a kneeling position, with the hips and buttocks resting on the lower legs and feet.
  2. Spread the knees apart to a point that is comfortable. Then fold the body forwards, bringing the chest down towards the knees.
  3. If possible, bring the forehead to the floor, with the arms stretched out in front. The hands should gently rest on the floor, keeping the arms straight.
  4. Rest here for 20–30 seconds.
  5. Use the hands to gently return to an upright position.

Some simple steps can help relieve pain and reduce or prevent reoccurrence: