1. Keep Your Head Held High
Stand with your feet spread as wide as is comfortable, turning your toes inward slightly. Lean forward at the hips, keeping your spine straight and long. When you reach your furthest comfortable stretch, rest your hands on the floor and breathe slowly and deeply for 10 to 20 seconds. Now, bring yourself up onto your fingertips, lifting your head and chin high and keeping your back straight, stretching the mid back. Again, hold for 10 to 20 seconds. Repeat both stretches 2 to 3 times.
2. Super Side Stretch
The muscles of the mid back wrap around the sides of the body, so it is important to include side bends as part of your regular stretches for the mid back. Stand with your feet about hip width apart and lift your arms overhead, keeping your spine tall. Grip your left wrist with your right hand and inhale deeply. Exhale and lean to your right side as far as is comfortable and hold for 3 to 5 deep breaths. Lift to center, switch hands and repeat on the left side.
3. Table Top Head Drop
With the same stance, bend forward at the hips, bringing your arms to rest on a table with your thumbs pointing up. Allow your head to drop, relaxing the muscles of the neck, lowering your body below your shoulders. Hold the stretch for at least 5 full breaths before gently lifting up to standing. This exercise will not only help to relieve pain in the mid back, it will also help to stretch the shoulders and neck.
4. Do Like Children Do
There are several yoga poses for the mid back, but one of the best is the child's pose. Rest on your knees with your heels tucked under your buttocks. Gently roll your torso forward, resting on your thighs and extend your arms overhead. Hold this pose for as long as you like. Deepen the stretch by adding a rotation. Roll your body so that your torso is resting on your right leg, and again, extend your arms above your head. Hold and then repeat on the opposite side.
5. Here, Kitty Kitty
The cat is another great yoga pose for the middle and lower back. Rest on your hands and knees and slowly arch your back up to the ceiling. Hold your upward lift for 2 or 3 full breaths and then slowly release. Stretch your spine in the opposite direction by dropping your belly and lifting your hips and head, turning your chin towards the ceiling. Hold the position for 2 or 3 full breaths and repeat both stretches 5 to 10 times to lengthen the spinal column and reduce tension in the middle and lower back.
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