How to Effectively Stretch the Middle of Your Back for Pain Relief

If you’re one of the many people who suffer from upper and middle back pain, you know how debilitating it can be. Back pain can make even the simplest tasks seem impossible, and it can affect your quality of life in a significant way. But there is the good news: mid back stretches can help alleviate your pain and improve your mobility.

Symptoms of Middle Back Pain

Middle back pain can present in a variety of ways, including:

  • A dull or achy pain in the middle of your back, or on the other hand, it can feel like a burning sensation.
  • Tightness, stiffness and reduced mobility in the mid back.
  • Pain that radiates to your chest or abdomen.
  • Muscle spasms in your back.
  • Difficulty standing up straight or bending over.


There are many potential causes of middle back pain, including:

  • Poor posture: sitting or standing with poor posture can put stress on your middle back muscles and cause pain. This is because bad posture can indicate a misalignment within your body, which can manifest at the level of the back, neck, shoulder blades, hips, and knees, causing weight and tension to be distributed unevenly. Body tightness due to poor posture can prevent you from keeping your back straight, thus causing mid and upper back pain (or even lower back pain).
  • Injuries: a fall or other injury can cause trauma to your middle back and lead to pain.
  • Herniated discs: : a herniated disc in your middle back can put pressure on nerves and cause pain.
  • Arthritis: osteoarthritis or rheumatoid arthritis can cause inflammation and pain in your middle back.
  • Everyday activities that strain the spine, such as performing repetitive spine bending or twisting motions, or handling heavy objects while doing household chores, gardening, or moving furniture. If you already suffer from thoracic spine pain, such activities can make it worse.
  • Poor sleeping position: sleeping in a position that doesn’t support your spine can cause middle back pain.
  • Spinal deformities such as thoracic kyphosis.

Treatment for Middle Back Pain

Some common treatment options for this type of pain include:

  • Resting and giving your back a chance to heal can help alleviate pain.
  • Alternating between ice and heat can help reduce inflammation and pain.
  • Physical therapy can help you stretch to relieve your pain, improve your posture and improve mobility.
  • Over-the-counter or prescription pain medication can help reduce the pain temporarily.

Stretching for Middle Back Pain

Stretching is an effective way to obtain long-term back pain relief. Some simple stretches to relax the middle of your back and reduce pain can be performed with the help of the Spinal Backrack, a revolutionary design that also helps with posture correction and correcting overall spinal misalignments, targeting the root cause of pain.

Backrack Spinal Decompression Device

The Spinal Backrack is an orthopaedic device that decompresses your spine and targets middle back pain through exercises that are easy to do at home and use your own body weight. Given its design, it targets the entire length of the spine, ensuring that any pain point along the back is soothed. It is 100% natural, comfortable, and free of side-effects and it provides long-term pain relief and prevention. Thousands of people have already seen its benefits, so why not be one of them?
Latest Posts

Sign up our newsletter to get article update about backrack therapy.

Added to cart
There are no products in the cart!
Learn how to fix back pain.