Stretching to relieve back problems – Explained

stretches for mid back pain problems - Explained

We all have that one friend who complains about stretches for mid-back pain just a little too often. And it’s always from the same place, right in the middle of their back. It can be hard to tell if they’re really having a bad day or if they’re exaggerating for attention. But there are ways to find out what’s going on without hurting your relationship with them!

This article will teach you how to recognize and relieve some common types of stretches for mid-back pain. You’ll also learn some stretches which might help with those aches and pains as well as relieve stress during your workday.

What is the Cat/Cow Stretch

The Cat/Cow Stretch, otherwise known as the Sphinx pose, targets the back muscles. This stretch is done by sitting on the floor with the knees bent and feet flat on the floor. Tilt your head to one side and then lean down to place your forehead on that knee while you lay your opposite arm out in front of you. Take 10 deep breaths here.

Next, come back up to upright by bringing your forehead back to center over your spine. Bring one hand across your chest while keeping the other hand stretched out in front of you so that it’s parallel with the ground. Repeat this stretch three times before switching sides.

What are some other stretches for relief?

Another stretch to relieve back pain is the Quad Stretches. Sit on the floor with your legs straight out in front of you and grab one foot/ankle so that it’s pulled toward the opposite leg. The amount of pressure applied should be just enough to feel a slight pull, but not enough to cause discomfort.


How to do a Quadriceps Stretch

How to do a Quadriceps Stretch
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In a seated position, place one hand behind your back and put the other arm in front of you, hold the arm with the opposite hand. Lean your torso forward.

Squeeze your buttock muscles and stretch forward until you feel a good stretch in the front thigh muscle. Holding this position for about 10 seconds while breathing deeply can help to relax tension in these muscles. Repeat this stretch three times.

How to do a Seated Twist

Begin by sitting on the floor with your back straight and your knees bent. Inhale, then exhale as you twist from your waist to one side, allowing your arms to swing around. Exhale and return to center. Twist to the opposite side for 1 minute and then return to the center.

How to do a Seated Twist

Start by sitting on the ground with your left leg in front of you. Sit up straight with your back straight and not arched, and rest your hands on the floor behind you for support. Take a deep breath in and lean to the right as far as you can without slouching or rounding your back. Exhale slowly, then twist further to the left side, extending just as far.

Mid-back pain can be debilitating, so it’s important to know what to do when it strikes. Stretching is one person’s best option and can be done in several different ways.

A Cat/Cow stretch is very helpful for people who spend a lot of time sitting down at their jobs, especially if they work on computers. This stretch works best by starting on hands and knees with the back straight, then slowly making an “M” shape with your spine, while looking up.


Read: 8 ways to get better results from CrossFit training

Why stretching is beneficial for your back pain

Why stretching is beneficial for your back pain
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Stretching is beneficial for your back pain because it helps to reduce tightness in the area. Stretching also increases the flexibility of your spine.

In addition, it helps to release muscle tension.

What stretches you can try to relieve back pain

One of the best ways you can stretch your mid-back is by doing a few cat/cow poses. To do this stretch, start on your hands and knees with a flat back. Now, arch your spine up as though you were a cat, then lower your head and chest downward as though you were a cow.

Another great stretch is the quadriceps stretch because this helps to lengthen your hamstring muscles along with your quads. To do this stretch, kneel on one leg while keeping the other extended out in front of you. Lean forward until you feel a long stretch in the thigh of your extended leg. Use a belt to help you if needed.

Finally, try doing a seated twist by sitting on the edge of a chair with both feet planted firmly on the floor and turned out at an angle. Now, turn toward one side as far as possible without causing pain. Try doing this stretch once on each side.

Benefits of stretching

Stretching provides a number of benefits including reduced pain and tension, increased blood flow to the area, reduced stress/tension in your muscles, increased energy levels, improved mental clarity, and an overall feeling of well-being. In addition to these benefits, it also helps keep you flexible as you grow older.


Stretching also helps keep the muscles surrounding your spine limber and flexible, which will help prevent future episodes of pain. Stretches that work on the hamstring muscles can also help to reduce lower back pain by helping to protect the discs in your spine.

A few other stretches you can try if these three don’t work for you

If these three stretches do not seem to provide any relief, there are still some other options available. You can try some of the following stretches: Neck Stretch, Shoulder Release, Inner Thigh Stretch, Spine Stretch.

You could also try different positions. For instance, if lying down for stretches is too uncomfortable, try standing up instead. Or you might find that laying on your side makes the pain worse. Instead, try doing stretches while standing or sitting in a chair.


Stretching is one of the best ways to relieve back pain. There are many stretches you can do that will help soothe your tension and alleviate some of the pain, including Cat/Cow Stretch, Quadriceps Stretch, Seated Twist. These three exercises are beneficial because they stretch out different muscle groups- from your mid-back area all the way down to your thighs. If you’re looking for relief today or in general, try these tips on how to use stretching as a form of prevention.


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