6 Simple Exercises & Stretches For Mid-Back Pain

You know that annoying tightness smack dab in the middle of your back? The kind that sneaks up on you after hours at your desk or hits hard after a bad night’s sleep? Yeah, that one.
Mid-back tension isn’t just uncomfortable—it can mess with your posture, zap your energy, and make simple movements feel stiff and frustrating. The good news? A few strategic stretches and exercises can work wonders in loosening things up, improving mobility, and keeping that tension from creeping back.

Why Does Your Mid-Back Get So Tight?

First off, let’s talk about why your mid-back (aka the thoracic spine) gets so stiff in the first place.

• Too Much Sitting: Hunched over a laptop, phone, or steering wheel? Your back’s paying the price.
• Lack of Movement: If your day doesn’t involve much twisting, reaching, or stretching, your mid-back gets stiff over time.
• Weak Core & Postural Muscles: When these muscles slack off, your mid-back picks up the workload—leading to extra strain.
• Stress & Tension: Ever notice how you subconsciously shrug your shoulders when you’re stressed? Over time, that tension trickles down.

The solution? Movement. Specifically, the kind that opens up your spine, strengthens supporting muscles, and keeps you feeling loose and pain-free.

Stretches to Relieve Mid-Back Tension

Let’s start with some stretches to loosen things up. These are simple but effective, and you don’t need any fancy equipment.

1. Seated Thoracic Extension

Perfect for: Desk workers, anyone glued to their screens.

• Sit up tall in a chair with your hands behind your head.
• Gently lean back, opening up your chest and extending your upper back over the top of the chair.
• Hold for 5-10 seconds, then repeat a few times.

Why it works: This counters the forward hunch and helps restore a more natural posture.

2. Open-Book Stretch

Perfect for: Unlocking tightness in your upper back and shoulders.

• Lie on your side with knees bent and arms stacked in front of you.
• Slowly open your top arm, reaching it behind you while keeping your lower body still.
• Hold for a few breaths, then return to start. Repeat on both sides.

Why it works: It encourages rotation in your mid-back—something most of us don’t get enough of.

3. Cat-Cow Stretch

Perfect for: Warming up your spine and improving mobility.

• Start on all fours, hands under shoulders, knees under hips.
• Inhale, arch your back, lift your chest, and tilt your pelvis up (Cow).
• Exhale, round your spine, tuck your chin, and pull your belly button in (Cat).
• Flow between these movements for 30 seconds to a minute.

Why it works: It keeps your spine moving fluidly and gently massages tight muscles.

Exercises to Strengthen and Prevent Stiffness

Stretching is great, but strengthening is what keeps that pain from coming back. Here’s what to add to your routine:

1. Wall Angels

Perfect for: Strengthening postural muscles.

• Stand with your back against a wall, arms bent at 90 degrees like goalposts.Slowly raise your arms overhead, then lower them back down—keeping them as close to the wall as possible.
• Repeat 10 times.

Why it works: This strengthens the muscles that keep you upright and fight that slouch.

2. Band Pull-Aparts

Perfect for: Opening up your chest and activating mid-back muscles.

• Hold a resistance band in front of you, arms extended.
• Pull the band apart, squeezing your shoulder blades together.
• Slowly return to start. Repeat 10-15 times.

Why it works: It counteracts tight chest muscles and strengthens your back for better posture.

3. Thoracic Twists with a Dumbbell

Perfect for: Building controlled mobility in your mid-back.

• Sit or kneel, holding a light dumbbell or small weight in both hands.
• Slowly twist to one side, engaging your core, then return to center. Repeat on the other side.
• Do 10 reps per side.

Why it works: It encourages controlled spinal movement, which keeps stiffness at bay.

Final Thoughts: Move More, Hurt Less
If your mid-back constantly feels stiff, it’s a sign you need to move it more. A mix of stretching and strengthening will make a massive difference—not just for pain relief, but for overall posture and mobility.