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Three Exercises to Relieve Mid Back Pain

Find potential Mid Back (Thoracic Spine) pain relief with three therapeutic exercises below.

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  Mar 12, 2018   MarianneBryce


Hello all!

I have recently had an influx of patients with one problem in common - Mid Back (thoracic spine) pain. I wanted to take the opportunity to share a few exercises to help alleviate some of these symptoms.

1. Seated Thoracic Extension: Being seated near the edge of a chair. Place your hands behind your ears and begin to arch your back as you open up your elbows and lift your rib cage. You want to get a good squeeze in your shoulder blades and hold this position for 2-5 seconds before relaxing back to a normal seated position. Repeat 5-10 times, as needed.

2. Pec Stretch: Standing next to a doorway, place your elbow parallel to the floor at a 90 degree angle (pictured). Step forward with the foot closest to the door jam. Make sure you are facing straight ahead and have your chest lifted. Hold for 10-15 seconds and step back to a normal position. Repeat this stretch 2 more times before flipping to the other side and repeating the move 3 times for 10-15 seconds each.

3. Shoulder Shrugs: These can be performed while seated or standing. Bring your shoulders up to your ears and hold for 2 seconds. Roll them backward and squeeze your shoulder blades together for 2-3 seconds before relaxing back to normal. You can add a third move in which you grasp your hands behind your back and pull them downward for 2-3 seconds (as pictured). Repeat shoulder shrugs up to 10 times.

Disclaimer: These exercises are not intended to diagnose any medical condition or replace a healthcare professional. If you feel pain while performing these exercises, PLEASE take the time to be seen by Dr. Garreth MacDonald and undergo a consult with me to best serve your needs.

Have a great week!

Marianne Bryce

Kinesiologist

Cascade Health Center