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Mid Back Pain Exercises and Prevention

Practical Stretches, Strengthening Exercises, and Daily Habits for a Healthy Thoracic Spine

One of the most important things you can do for mid back pain — whether you are recovering from an episode or trying to prevent one — is to keep your thoracic spine mobile and the supporting muscles strong. Exercise is not just helpful for mid back pain; it is essential for long-term recovery and prevention.

At Fredericton Family Chiropractic, we prescribe specific exercises as part of every mid back pain treatment plan. The exercises outlined below are among the most commonly recommended strategies we use with our Fredericton patients. They are designed to improve thoracic mobility, strengthen postural muscles, and reduce the risk of recurring mid back pain.

Important note: These exercises are intended as general guidance. If you are currently experiencing significant mid back pain, consult with your chiropractor before starting a new exercise program. Some exercises may need to be modified based on your specific condition.

This page is part of our comprehensive Mid Back Pain Guide.

Thoracic Mobility Exercises

These exercises are designed to restore and maintain normal movement in the thoracic spine — particularly extension and rotation, which are the most commonly restricted movements.

Thoracic Extension Over a Foam Roller

This is one of the most effective exercises for restoring thoracic extension. Place a foam roller on the floor and lie on your back with the roller positioned horizontally across your mid back. Support your head with your hands. Keeping your hips on the floor, gently extend your upper back over the roller. You should feel a stretch through the mid back. Hold for a few seconds, then return to the starting position. Move the roller up or down slightly and repeat at different levels of the thoracic spine. Perform 8 to 10 repetitions at 2 to 3 different positions along the mid back.

Seated Thoracic Rotation

Sit upright in a chair with your feet flat on the floor. Cross your arms over your chest or place your hands on opposite shoulders. Keeping your hips and lower body still, rotate your upper body to one side as far as is comfortable. Hold for 2 to 3 seconds, then rotate to the other side. Focus on moving through the mid back rather than the lower back or hips. Perform 10 to 12 repetitions per side.

Open Book Stretch

Lie on your side with your hips and knees bent to approximately 90 degrees. Extend both arms straight out in front of you, stacked on top of each other. Keeping your knees together and your lower body still, slowly rotate your top arm up and over to the opposite side, opening your chest toward the ceiling. Follow your hand with your eyes. Hold for 3 to 5 seconds, then return slowly. Perform 8 to 10 repetitions per side.

Cat-Cow

Start on your hands and knees with your wrists under your shoulders and knees under your hips. Slowly round your upper back toward the ceiling, tucking your chin toward your chest (cat position). Then slowly arch your back, lifting your chest and tailbone (cow position). Focus on moving through the thoracic spine rather than just the lower back. Move slowly and rhythmically. Perform 10 to 15 repetitions.

Thread the Needle

Start on your hands and knees. Reach one arm underneath your body toward the opposite side, rotating your thoracic spine. Let your shoulder and the side of your head rest on the floor if you can reach. Hold for 3 to 5 seconds, then return to the starting position and reach the same arm up toward the ceiling, rotating the opposite direction. Perform 8 to 10 repetitions per side.

Strengthening Exercises for the Mid Back

Strengthening the muscles that support the thoracic spine and maintain good posture is critical for long-term prevention of mid back pain. Weak postural muscles are a key driver of the upper crossed syndrome pattern that causes so much desk-related mid back pain.

Prone Y Raises

Lie face down on the floor or a bench with your arms hanging down. Raise both arms forward and slightly outward to form a Y shape, with your thumbs pointing up. Lift until your arms are level with your body, squeezing the muscles between and below your shoulder blades. Hold for 2 to 3 seconds, then lower slowly. Perform 10 to 12 repetitions.

Prone T Raises

Similar to the Y raise, but with your arms extended directly to the sides to form a T shape. Lift both arms with your thumbs pointing up, squeezing the shoulder blades together. Hold for 2 to 3 seconds, then lower slowly. Perform 10 to 12 repetitions.

Wall Angels

Stand with your back against a wall, feet about 6 inches from the base. Press your lower back, upper back, and head against the wall. Place your arms against the wall in a goalpost position (elbows bent at 90 degrees). Slowly slide your arms up the wall as high as you can while keeping your back, elbows, and wrists in contact with the wall. Slide back down. This exercise strengthens the lower trapezius and stretches the chest. Perform 10 to 12 repetitions.

Resistance Band Rows

Attach a resistance band to a door handle or sturdy anchor at chest height. Hold the band with both hands, arms extended in front of you. Pull the band toward your body, squeezing your shoulder blades together as you bring your elbows back. Keep your shoulders down and avoid shrugging. Slowly return to the starting position. Perform 12 to 15 repetitions.

Scapular Retraction (Squeezes)

Sit or stand with your arms at your sides. Gently squeeze your shoulder blades together as if you are trying to hold a pencil between them. Hold for 5 seconds, then release. Avoid shrugging your shoulders upward — the movement should come from the muscles between your shoulder blades. Perform 10 to 15 repetitions, 2 to 3 times per day. This is an excellent exercise to do throughout the workday.

Stretching Exercises for Mid Back Pain

Stretching the muscles that become tight from prolonged sitting and rounded posture helps restore balance and reduce mid back discomfort.

Doorway Chest Stretch

Stand in a doorway with your arms on the door frame at about shoulder height, elbows bent at 90 degrees. Step forward with one foot until you feel a stretch across the front of your chest and shoulders. Hold for 20 to 30 seconds. This stretch counteracts the forward rounding of the shoulders that contributes to mid back pain.

Child’s Pose

Kneel on the floor and sit back on your heels. Extend your arms forward on the floor and lower your chest toward the ground. Hold for 20 to 30 seconds, breathing deeply. This gently stretches the mid back and helps relieve tension.

Upper Trapezius Stretch

Sit or stand upright. Gently tilt your head to one side, bringing your ear toward your shoulder. Use your hand to apply gentle overpressure on the top of your head. Hold for 20 to 30 seconds per side. This stretch helps reduce the tension in the upper trapezius that often accompanies mid back pain.

A Sample Weekly Routine for Mid Back Health

Here is a practical routine we often recommend to our patients at Fredericton Family Chiropractic:

Daily (5 to 10 minutes):

  • Thoracic extension over a foam roller (2 minutes)
  • Seated thoracic rotation (1 minute)
  • Scapular retraction squeezes throughout the day
  • Doorway chest stretch (30 seconds each side)
  • A posture reset every hour while seated

3 times per week (10 to 15 minutes):

  • Cat-cow or thread the needle for thoracic mobility
  • Prone Y and T raises for mid back strengthening
  • Wall angels for postural muscle activation
  • Resistance band rows for scapular stability

As needed:

  • Open book stretch for thoracic rotation
  • Child’s pose for general mid back relief
  • Upper trapezius stretch for shoulder and neck tension

Consistency matters more than intensity. A few minutes of targeted exercise each day is far more effective than an occasional long session.

Prevention: Keeping Mid Back Pain From Coming Back

Exercise is one part of prevention. These additional strategies can help protect your thoracic spine long-term:

Maintain good posture. Sit tall with your shoulder blades gently drawn back and down. Avoid prolonged rounded posture at your desk. Read our full guide on posture and mid back pain for detailed ergonomic recommendations.

Take movement breaks. Stand up and move every 30 to 60 minutes. Even brief movement helps prevent thoracic stiffness.

Set up your workspace properly. Position your monitor at eye level, keep your keyboard and mouse close, and use a chair that supports your lower back.

Stay physically active. Regular exercise — walking, swimming, cycling, strength training — keeps the thoracic spine mobile and the supporting muscles strong.

Manage stress. Stress contributes to muscle tension in the mid back. Regular physical activity, breathing exercises, and massage therapy all help reduce stress-related tension.

Consider periodic chiropractic care. Just as regular dental check-ups help prevent problems, periodic chiropractic visits can help maintain thoracic mobility and catch developing issues before they become painful.

Get Help With Mid Back Pain Exercises in Fredericton

If you are not sure which exercises are right for your situation, or if your mid back pain has not responded to exercise alone, our team at Fredericton Family Chiropractic can help. Dr. Scott Brayall and our team prescribe exercises tailored to your specific needs and combine them with hands-on chiropractic care for the best results.

Book an appointment or call us at (506) 472-7000. New patients are always welcome.

Continue Reading: Mid Back Pain Guide

See all conditions we treat in Fredericton

References

Briggs AM, Smith AJ, Straker LM, Bragge P. Thoracic Spine Pain in the General Population: Prevalence, Incidence and Associated Factors. BMC Musculoskeletal Disorders. 2009.

Heneghan NR, Rushton A. Understanding Why the Thoracic Region Is the “Cinderella” Region of the Spine. Manual Therapy. 2016.

Southerst D, Marchand AA, Côté P, et al. The Effectiveness of Noninvasive Interventions for Musculoskeletal Thoracic Spine and Chest Wall Pain. Journal of Manipulative and Physiological Therapeutics. 2015.

Sahrmann SA. Diagnosis and Treatment of Movement Impairment Syndromes. Mosby. 2002.

Liebenson C. Rehabilitation of the Spine: A Patient-Centered Approach. Lippincott Williams & Wilkins. 2007.