Best Mid Back Pain Exercises

By Dr Ken Nakamura+

Best Mid Back Pain Exercises: Best Toronto Chiropractor

Do you have mid back pain?

Do you want to know the best mid back pain exercises that help?

Which are the best mid back pain exercises?


Most mid pain comes from the rounding of your mid back, also called the thoracic spine. When rounded this puts pressure on your ligaments, tendons and muscles and joints of your mid back.


Your posture moves the joints as far as possible then the muscles, tendons and ligaments get stretched to their limit.  When stretched for long periods of time especially everyday like you do at work while sitting the pressures start building up.


Pain comes from two sources. When muscles and tendons becomes tight they can squeeze the veins and arteries in the muscles and surrounding area so much that you don’t get enough blood to the muscles. Otherwise your pain is coming from pain receptors that are activated when your muscles, tendons and ligaments are too stretched out.


After many years you can start pushing out your discs and make something that was annoying or sore into a real pain that won’t go away with good posture any more. Why the discs have actually pushed out and stay that way.


In order to feel better you want to reverse the curve of your mid back to give your discs and the other tissues a chance to be in the right position with little to no stretching on them. Take for example you bend your finger backwards as far as it will go.


You will start to feel a stretch and some pain. Stretch your finger for 30 minutes and it becomes quite a pain. I don’t recommend you do this but you will get the idea just by holding for 10 seconds.


Reversing Your Thoracic Curve

Here are a few of the best mid back pain exercises that help most people.

#1 Foam Roll Thoracic Curve Reverse

How to Improve Posture: Foam Roll -Toronto Chiropractor

  • Put a hard foam roll on the floor.
  • Put the roll under the apex of your upper back
  • Lie on it for 30 seconds and work your way up five minutes

Cat Cow To Loosen The Thoracic Spine

Best Mid Back Pain Exercises: doing backbend in cow posture, bitilasana, exercise for flexible spine and shoulders, asana paired with cat pose on the exhale, studioBest Mid back Exercises working out, doing cat pose, marjaryasana, exercise for flexible spine and shoulders, asana paired with cow pose on the inhale, studio

  • Get on all fours with your knees under your hips and hands under your shoulders.
  • Inhale and let your belly fall downwards toward the floor as you look up toward the ceiling for 2 seconds.
  • Exhale and arch your back up as far as it will go or until you feel pain. You should not feel pain with this exercise, otherwise you are going too high.
  • At the same time bend your neck forward and look toward your naval.

Wall Stretch To Reverse Your Thoracic Spine

Will put pictures up in a few days.


  • Stand 2ft or 60-70 cm from the wall. If you are taller than 5 foot 6 inches (168 cm) than you need to stand further away.
  • Face the wall and put your hands high up on the wall.
  • Breathing in.
  • Arch your mid back backwards and your neck is also bending backwards and hold your breath.
  • Breathing out and stand straight again.


Tell us what you think in the comments below and like us on Facebook. This Toronto Downtown Chiropractor will answer all questions in the comments section.


Dr Ken Nakamura

6 Responses to Best Mid Back Pain Exercises
  • Siddhartha nandi says:
    September 20, 2016 at 5:15 pm

    Sir i am only 28 years old.i am suffering from severe back pain since 5 year. I am having tingling and numbness on both the lower limbs.after standing foot mri shows l5s1 disc protrusion with degenaration.i have mid back pain.i have radiating pain in both mri in neck also shows c5c6 disc protrusion.i am consulting with neurosurgeon.they advised me for physiotherapy and yoga and meditation.i am dying day by day.i will be paralized .my life is an end.i am from india.sir help last hope.sir please.

    • Dr Ken Nakamura says:
      September 20, 2016 at 9:03 pm

      Thanks for your question Siddhartha. While you have lots of pain I think you are being theatrically dramatic when you say “i am dying day by day.i will be paralysed. My life is an end”. This is called catastrophizing. You need to learn that you will NOT die or be paralysed from a degenerated disc. By thinking this way you delay your healing. You need to think I can get better and not I am dying.

      Yes, you should consult the neurosurgeon. My thinking is that you have a disc herniations which many people have and by seeing your MRI you started thinking that this was a disaster. Your problem is beyond my abilities to help you as I cannot change your thinking which is directly related to your ability to get better.

      Hope that helps your mid back pain and your disc herniations.

      • Siddhartha nandi says:
        September 20, 2016 at 9:19 pm

        Sir i know that you are very positive person.thats the best thing.but how such pain and morbidity i can tolerate .i practice all the exercides they advised.and regularly follow your website.they said degenarated disc disease.sir please guide me

      • Siddhartha nandi says:
        September 20, 2016 at 9:21 pm

        Donot say you can not.if you can not then nobody .please help me sir

  • LOIS DIMENNO says:
    June 28, 2016 at 6:42 am

    I have just been advised of your website by a neighbor who had contacted you and was given a series of exercises to do for her back pain (she had sent you her MRI)-she has been much better so here I am & now want to try something other than surgery (although surgery is not indicated for my problem–in the thoracic area)–I am 80 years old & not ready for a rocking chair on the front porch–& never will be. However, I have degenerative discs (arthritis.-have had surgery for: spinal stenosis–surgery on both rotator cuffs (surgery, not arthroscopic) spinal fusion in my neck, wires run up into my back (Medtronics I believe is the Company) with a remote to adjust the level of pain (since removed)–I’ve had many, many epidural & nerve block injections—-and all to no avail. pain is horrendous–(for over 15 yrs.) by afternoon my pain is so debilitating I retreat to bed with a heating pad (medication does not work)–I will now ‘try’ your exercise and am always optimistic.

    • Dr Ken Nakamura says:
      June 28, 2016 at 10:04 pm

      Thanks for your question Lois. I don’t recommend the exercises as in your case you will likely get worse. The exercises are not for you. You need to go to a professional that can examine you. Hope that helps your mid back pain.

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