Got a tight, crampy mid-back? Here are five gentle exercises to help ease the tension and get you moving comfortably again. Watch the video to learn each move, then use this as your quick reference. The routine:
- Cat-cow – 15 to 20 slow reps to gently get some movement back into your spine.
- Easy walking with relaxed arm swings – about 10 minutes, if it feels okay. Gentle rhythmic and predictable movement is one of the best things you can do for an irritated back.
- Jefferson curl – 4 to 6 slow reps. Start with no weight and only add a light weight if it feels comfortable. You can curl straight forward or add a gentle side bend, if your back allows for it.
- Foam rolling the mid-back – 20 to 40 seconds, as long as it’s comfortable and your back tolerates it.
- Elastic band rhomboid squeezes – 5 rounds, holding each squeeze for 5 seconds.
If your back is really sore and feels tight or burning, work through the list in order. Start with the gentler moves at the top and only progress further down as your symptoms allow.
A quick note on the last two exercises. Foam rolling might give you a few audible clicks or pops – that’s just gas releasing from the joints as movement frees back up, and it’s harmless. When your back is relaxed enough, foam rolling (especially if it clicks) can noticeably ease mid-back tension. But if your muscles are still guarded, it can also make the spasm worse. Likewise, the shoulder blade squeezes can set off a spasm if your back is quite aggravated. Longer term, though, these squeezes are really worth doing. When your nervous system becomes sensitised, even a small trigger can set off cramping. Deliberately contracting those muscles and then letting go can help retrain that response, so your back gets better at relaxing afterwards.
Either way, stop if you feel sharp pain or the cramping gets worse. If the pain persists, spreads into your ribs, chest or arms, or started after a recent fall or injury, get it checked by a health professional before trying any of the suggested exercises (especially exercises 3 to 5). And if your mid-back pain comes with chest pain, shortness of breath or fever, or you feel generally unwell, seek medical care promptly.