If you are having pain or discomfort in the mid-back, and all the stretching and foam rolling is just not helping to release mid back tension–the issue may not be that you need more extension, or arching in the back, but rather expansion, or rounding in the back!
The mid-back is the junction between the thoracic spine and the lumbar spine and is where the rib cage ends. This junction tends to be a commonplace that is “stuck” in extension.
If we are ALWAYS extended (think chest up or ribs flared), it can cause some compression and discomfort at the mid-back.
So, instead of arching more and foam rolling more, we may actually need to expansion by rounding more (which we may think of as a “bad” posture). Let’s explore 4 exercises to help you release mid back tension!
4 Exercises to Release Mid Back Tension
The mid-back is where the rib cage ends, and is commonly where we are “stuck” in extension. So, more extension or arching in the back will likely not resolve this discomfort.
Instead, we can focus on back expansion exercises and lat releases to allow us to find more range of motion in our spine and back!
Movements that we can do to find relief focus on:
- Back expansion exercises
- Lat release exercises
We incorporate mobility work into our prenatal fitness programs and postnatal fitness programs to support your perinatal journey. If you want to follow a workout program to guide you day-by-day, check out our fitness options!
We offer:
- Full length workout programs in the Teambuildr app,
- Mini workouts in the Teambuildr app,
- Full length workout videos to follow as you workout at the same time in our on-demand programs.
1) All Fours Back Expansion Breathing Drill
The first two exercises to release mid back tension are focused on EXPANSION in the back, which can be difficult for many of us! We tend to favor extension, or arching in the back, so you may find that you have a TON of relief just from finding these more rounded positions.
Starting in a tabletop position, push the chest AWAY from the floor to round in the back.
We can then enhance this movement by adding in a hip shift. We tend to have more asymmetry in our body, so the hip shift “twists” us into the opposite asymmetrical positon for more relief.
Watch the video below for more of a breakdown of HOW to do this back expansion exercise.
2) Standing Back Expansion Breathing Drill
Next up, we have the standing back expansion breathing drill. This breathing drill helps me get a lot deeper into the expansion using gravity that further helps to release mid back tension.
In the standing breathing drill, hold onto a sturdy structure, such as your door frame or a power rack, that is roughly arm’s length away.
Then drop into a mini squat as you shift your weight back into your hips, and feel a rounding and stretch in the lats.
Watch the video below for more of a breakdown of HOW to do this back expansion exercise.
3) Forward Leaning Lat Stretch
Next, we can focus on releasing the lats, which tend to be on the shortened side! The forward-leaning lat release is one of my favorite lat release exercises to release mid back tension!
Starting about arm’s length away from a wall, press both hands into the wall and then hinge at the hips (chest to floor).
Then you’ll step the feet perpendicular to the hands as you press hard into the wall for a big side body release.
Watch this video for more of a breakdown of how to do this lat-release exercise.
In our pelvic floor prep for birth course, we include thoracic mobility (which includes lat and side body openers) to support relaxing on the pelvic floor!
Our rib cage position influences our pelvic position. Our pelvic floor attaches to the pelvis, so how our pelvis is set up can influence the tension within our pelvic floor.
If you want more thoracic mobility (and hip mobility and pelvic floor-specific exercises) join our pelvic floor prep for birth course!
4) Side Body Opener
Finishing up our lat releases, we have the side seated side body opener! This side body opener was one of my go-to’s during pregnancy to release mid back tension!
Come into a side-seated position, and drop the ribs to the floor as you breathe into the ribs. Think of spreading the ribs apart with each breath.
Watch this video for more of a breakdown of how to do this lat-release exercise.