Physical Stretching for the Middle Back

Performing back stretches is a simple and effective way to loosen your muscles and reduce your risk of injury. Also, back stretches can relieve discomfort when your back is injured and can relieve strain after an intense workout. An article in the 2011 "Archives of Internal Medicine" found that back stretches were more effective than yoga and educational handouts, and the positive results lasted for months after the study was completed. Understanding how to perform physical stretches for your back will help to improve your posture and reduce pain and injuries.

  1. Side-to-Side Stretch

    • Stretch your lateral back muscles by completing a side-to-side maneuver. While lying on your back, bend your knees to put your feet on the floor. Without moving your trunk off the floor, rotate your legs and pelvis to your left side, keeping your knees together and hips and knees bent. Slowly exhale as you return to the starting position and inhale as you rotate to the right in the same manner. Add another stretch while still lying on your back. Start by lying completely flat on the ground with your legs straight. Raise your arms up over your head until they are resting on the floor above you. Stretch upward with your arms and downward with your legs as if you are trying to get taller. Exhale as you reach up and hold for 30 seconds, and inhale as you return to the start.

    Back Curl Stretch

    • To stretch the entire length of your back, perform a back curl stretch. Start with your back straight and bend your knees into a semi-squat position. Slowly push your back outward, one vertebrae at a time, beginning near your pelvis. Slowly work upward pushing out the vertebrae until you reach your neck. As you move up your back, gradually straighten your knees so you are standing upright with your back straight at the end. Exhale on your way up and inhale as you return to the semi-squat position to begin again; repeat several times.

    Physical Stretches at Work

    • While working at your desk, you may feel tightness or strain in your back. Get up often, at least once per hour, and stretch your arms up over your head as you stretch your back upward. Also, you can stretch with a seated rotational stretch. While in your chair, bring your left foot over your right knee as though you are crossing your legs. Keep your right foot planted on the floor and grasp your left knee as you rotate your trunk toward your left. Hold for 15 seconds and repeat five times for each side.

    Guidelines for Stretches

    • Take care with stretching to only stretch to the point where you are fully stretched but have no discomfort. Many back issues are related to muscle inequities and, thus, you may need to stretch one muscle and strengthen its opposing muscle. See a medical professional immediately for any severe pain, especially if it is accompanied by numbness or tingling in your arms or legs. Work with a physical therapist to create a customized exercise regimen if back stretches are not enough to relieve your pain and make you feel more limber.