Best Stretch for Middle Back Pain Relief, Back Injury Rehab & Recovery

October 14, 2023
 |  7,439 Comments

Home Back Pain Fix

This Standing Mid-Back Reach video is especially good for those in need of back pain relief, those who may have had sciatica treatment, disc herniation treatment, or other spinal treatment. For those in need of back pain treatment and back treatment receivers alike, one of the most annoying spots to feel back pain exists in the middle back region. You know the area — it's that spot you can't quite reach to itch! Though it may seem hard to find useful stretches to target this area, there are actually some great moves that can help substantially.

After a particularly grueling back workout, I happened to wake up with this type of pesky muscle discomfort. Granted, a lot of people do somehow injure themselves this way while actually sleeping (myself included), but middle back stiffness is associated most often with a lack of proper stretching. In my case, it was because of all the pulling exercises I was doing — tightening up my back muscles through repeated rowing lifts. There are times when I make attempts to loosen those muscles up after I'm done, but after my last workout I just wanted out of the gym.

The specific area in question, and the discomfort associated with it, has less to do with the larger trapezius muscle (extending from the back of your head down towards your lumbar spine), and more with the smaller, deeper muscles of the mid back (rhomboids). Because of the deeper aspect of the muscle, and again because of how hard it is to reach, it's difficult to do any self-massaging to make this soreness feel better. This can also help with lower back pain and can be a replacement between your herniated disc treatment, sciatica treatment, low back pain treatment, sacroiliac joint treatment, Thai massage or other cranio-sacral treatment techniques.
Bring your hands together by clasping your fingers tightly in front of you. Pull slightly to get your shoulder blades to separate, and move your arms towards the ground. As you feel the stretch in your back, begin to slowly tuck you chin towards your chest to really get deep into the movement.

• Hold the stretch for 10-20 seconds, then repeat as many times as desired.

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