9 Simple Back Stretches for Middle Back Relief You Can Do Today!

Sun, 03 May 2026 08:46:12 +0000

9 Simple Back Stretches for Middle Back Relief You Can Do Today Sixty percent of adults experience middle back pain at some point, from sitting at a desk to hours of screen time. If your upper to mid-back feels stiff, tight, or sore, gentle stretching can relieve tension and improve mobility. Here are 9 simple back stretches for middle back relief—easy to learn and perfect for daily practice. --- ### 1. Standing Cat-Cow Stretch
Start standing with feet hip-width apart. Inhale as you arch your spine upward, lifting your chest and tailbone, followed by a deep exhale rounding your upper back while dropping your belly. Repeat slowly for 5–10 cycles. This gentle movement enhances spinal flexibility without strain.