20 Best Stretch For Middle Back Pain (2022 Updated)

When you shop through links on our site, we may earn an affiliate commission. This educational content is not intended to be a substitute for professional advice.

For middle back pain, stretching can help to relieve tension and improve range of motion. Some specific stretches that may be beneficial include: shoulder rolls, chest stretches, back Extension stretches, and twists.

It is important to warm up before stretching, and to stretch slowly and gently to avoid injury.

20 Best Stretch For Middle Back Pain

Product Image Product Name Features Price

True Back The Original Back Pain Relief Back Stretcher Device

  • TRUE BACK is natural, drug free, convenient and affordable
  • TRUE BACK relieves the body of daily stress, tension and discomfort

Teeter P2 Back Stretcher

  • Multiple angle adjustment of lap pads let you stretch your back conveniently
  • The lap pads also help in stretching the muscles to alleviate back pain

North American Healthcare – Arched Back Stretcher – Great for Back Stretch and Usage As A Spine Board

  • Gently relieves pressure.
  • Helps relieve aches and pains.
  • Comfortable support.

Lifespan SP1000 Stretch Partner Pro

  • Sturdy weight-distributed base
  • Perfect center of gravity to keep the unity securely on the floor
  • Reinforced all-steel rigid post

Spine Sport Back Brace – Best Lumbar Support for Active People with Back Pain

  • Minimize your pain during playing with this sports back brace
  • Adjustable design allows you to get a desired fit
  • Lightweight material helps you carry it for long hours

BraceAbility Lower Back Spine Pain Brace | Adjustable Corset Support for Lumbar …

  • CONVENIENT HAND LOOPS assist in independent application and removal among seniors with limited upper body strength or trouble gripping.

Solidback Lower Back Pain Relief Treatment Stretcher Chronic Lumbar Support

  • This spinal disc helps deliver a soothing feel to your lumber and neck
  • The durable foam material offers enhanced stretchability to your back muscles

Prosource Fit Arched Back Stretching Spike

  • This traction device helps stretch your back to reduce pain and improve posture
  • Flexible EVA foam spikes give you deep massage to alleviate knots and recover muscles

Belmint Full Body Stretching Mat

  • Number of Pieces: 1.
  • Power Source: Electric.
  • Battery: No Battery Used.

Gabrialla Elastic Maternity Support Belt, Prevent Lower Back Pain and Stretch Marks, Lightweight Pregnancy Belly Band, Best Belly Band for Running An

  • In addition to helping support proper posture, the belt is designed to reduce the risk of stretch marks. CREATED FOR ACTIVE MOMS

Spri Back/Stretch Relax Massager

  • SPRI back helps relief in soreness and lower back pain
  • Ergonomic design offers a convenient stretch for proper alignment securely
True Back The Original Back Pain Relief Back Stretcher Device
  • TRUE BACK is natural, drug free, convenient and affordable
  • TRUE BACK relieves the body of daily stress, tension and discomfort
Teeter P2 Back Stretcher
  • Multiple angle adjustment of lap pads let you stretch your back conveniently
  • The lap pads also help in stretching the muscles to alleviate back pain
North American Healthcare – Arched Back Stretcher – Great for Back Stretch and Usage As A Spine Board
  • Gently relieves pressure.
  • Helps relieve aches and pains.
  • Comfortable support.
Lifespan SP1000 Stretch Partner Pro
  • Sturdy weight-distributed base
  • Perfect center of gravity to keep the unity securely on the floor
  • Reinforced all-steel rigid post
Spine Sport Back Brace – Best Lumbar Support for Active People with Back Pain
  • Minimize your pain during playing with this sports back brace
  • Adjustable design allows you to get a desired fit
  • Lightweight material helps you carry it for long hours
BraceAbility Lower Back Spine Pain Brace | Adjustable Corset Support for Lumbar …
  • CONVENIENT HAND LOOPS assist in independent application and removal among seniors with limited upper body strength or trouble gripping.
Solidback Lower Back Pain Relief Treatment Stretcher Chronic Lumbar Support
  • This spinal disc helps deliver a soothing feel to your lumber and neck
  • The durable foam material offers enhanced stretchability to your back muscles
Prosource Fit Arched Back Stretching Spike
  • This traction device helps stretch your back to reduce pain and improve posture
  • Flexible EVA foam spikes give you deep massage to alleviate knots and recover muscles
Belmint Full Body Stretching Mat
  • Number of Pieces: 1.
  • Power Source: Electric.
  • Battery: No Battery Used.
Gabrialla Elastic Maternity Support Belt, Prevent Lower Back Pain and Stretch Marks, Lightweight Pregnancy Belly Band, Best Belly Band for Running An
  • In addition to helping support proper posture, the belt is designed to reduce the risk of stretch marks. CREATED FOR ACTIVE MOMS
Spri Back/Stretch Relax Massager
  • SPRI back helps relief in soreness and lower back pain
  • Ergonomic design offers a convenient stretch for proper alignment securely

1. True Back The Original Back Pain Relief Back Stretcher Device

True Back The Original Back Pain Relief Back Stretcher Device

  • TRUE BACK is natural, drug free, convenient and affordable
  • TRUE BACK relieves the body of daily stress, tension and discomfort
  • Relieve back pain, Reduce stress, Sleep better
  • Adjust and improve your back, Improve your posture, increase your energy
  • Increase your range of motion & flexibility

Check Latest Price

Sold By Price
Amazon.com – Seller
Back Be Nimble
MeekDepot

Product Details

Specifications

Details
Is Discontinued By Manufacturer No
Product Dimensions 24 x 10 x 4 inches; 4 Pounds

Reviews From Real Customers

marezeoats1970
firstsuitor

2. Homedics Body Flex Back Stretching Mat with HEAT, 6 Stretching Programs

Homedics Body Flex Back Stretching Mat with HEAT, 6 Stretching Programs

Check Latest Price

Sold By Price
Amazon.com
Walmart – CORE STRENGTH COMMERCE LLC
HoMedics
HSN

Product Details

Specifications

Details
Product Dimensions 17.25 x 7.25 x 24.5 inches; 14.4 Pounds
Country of Origin China

Reviews From Real Customers

Mugus
moehoff
Iowaaunt

3. Everlasting Comfort Back Stretcher for Lower Back Pain Relief – 88 Acupressure Nubs Plus Removable Cushion – Adjustable Lumbar Back Cracker, Spine

Everlasting Comfort Back Stretcher for Lower Back Pain Relief - 88 Acupressure Nubs Plus Removable Cushion - Adjustable Lumbar Back Cracker, Spine

Check Latest Price

Sold By Price
Amazon.com – Seller
Walmart – Upper Echelon Products

Product Details

Specifications

Details
Is Discontinued By Manufacturer No
Package Dimensions 15.83 x 10.16 x 3.35 inches; 1.52 Pounds
Country of Origin China
Product Care Instructions Machine Wash

4. Teeter P2 Back Stretcher

Teeter P2 Back Stretcher

  • Multiple angle adjustment of lap pads let you stretch your back conveniently
  • The lap pads also help in stretching the muscles to alleviate back pain
  • Foam roller and hand grip let you handle the stretcher easily for proper postures

Check Latest Price

Sold By Price
Amazon.com – Seller
eBay
Walmart
HSN

Product Details

Specifications

Details
Frame Material Steel
Roller Material Foam
Hand Grip Material Foam
Recommended Age Group Adult
Color Black, Blue

Reviews From Real Customers

Doc I
Florida Golfer59
Stubby

5. North American Healthcare – Arched Back Stretcher – Great for Back Stretch and Usage As A Spine Board

North American Healthcare - Arched Back Stretcher - Great for Back Stretch and Usage As A Spine Board

  • Gently relieves pressure.
  • Helps relieve aches and pains.
  • Comfortable support.
  • Arched back support for lumbar and spinal health.

Check Latest Price

Sold By Price
Amazon.com – Seller

Product Details

Specifications

Details
Is Discontinued By Manufacturer No
Product Dimensions 21 x 18.5 x 16.75 inches; 2.43 Pounds

Reviews From Real Customers

wallace_d1
loriannylj
akgdsfkahd

6. Lifespan SP1000 Stretch Partner Pro

Lifespan SP1000 Stretch Partner Pro

  • Sturdy weight-distributed base
  • Perfect center of gravity to keep the unity securely on the floor
  • Reinforced all-steel rigid post
  • Oversized knee pad
  • 2” cushioned seat

Check Latest Price

Sold By Price
Amazon.com – Seller
Walmart – LifeSpan Fitness
LifeSpan
Newegg.com – LifeSpan Fitness

Product Details

Specifications

Details
Item Package Dimensions L x W x H 49.8 x 28.7 x 10.6 inches
Item Dimensions LxWxH 49 x 29 x 38 inches
Sport Type Multi-Sport

Reviews From Real Customers

cim
PlanMan

7. Spine Sport Back Brace – Best Lumbar Support for Active People with Back Pain

Spine Sport Back Brace - Best Lumbar Support for Active People with Back Pain

  • Minimize your pain during playing with this sports back brace
  • Adjustable design allows you to get a desired fit
  • Lightweight material helps you carry it for long hours

Check Latest Price

Sold By Price
Amazon.com – Seller
eBay – discountshelf
BraceAbility
Discount Bandit – Health & Beauty Mart

Product Details

Specifications

Details
Material Nylon
Circumferences 35″ -40″
Closure Type Pull on
Color Black

8. BraceAbility Lower Back Spine Pain Brace | Adjustable Corset Support for Lumbar …

BraceAbility Lower Back Spine Pain Brace | Adjustable Corset Support for Lumbar ...

  • CONVENIENT HAND LOOPS assist in independent application and removal among seniors with limited upper body strength or trouble gripping.
  • BREATHABLE nylon mesh material is comfortable and cool during daily activities and sports including golf and tennis.
  • Color : Black.
  • Size : Universal.

Check Latest Price

Sold By Price
Amazon.com – Seller
BraceAbility
Discount Bandit – Health & Beauty Mart
beautymeek.com

Product Details

Specifications

Details
Is Discontinued By Manufacturer No
Package Dimensions 10.75 x 8.74 x 3.27 inches; 1.06 Pounds
Unit Count 1.00 Count
Sport Tennis, Golf
Special Feature Adjustable
Product Care Instructions Hand Wash Only
Closure Type Hook & Loop

9. Teeter EZ-Up Gravity Boots for Inversion Decompression Stretching, Back Pain Relief and Abdominal Exercise

Teeter EZ-Up Gravity Boots for Inversion Decompression Stretching, Back Pain Relief and Abdominal Exercise

Check Latest Price

Sold By Price
Amazon.com – Seller

Product Details

Specifications

Details
Item Package Dimensions L x W x H 20.8 x 8.2 x 8.2 inches
Style Teeter EZ-Up Gravity Boots XL

Reviews From Real Customers

Unnamed owner
Fit Lauderdale
Chris O

10. Multi-Level Back Stretcher | Best Back Stretcher 2021 | Posture Perfect

Multi-Level Back Stretcher | Best Back Stretcher 2021 | Posture Perfect

Check Latest Price

Sold By Price
Amazon
Posture Perfect

Product Details

Reviews From Real Customers

M O.

11. Solidback Lower Back Pain Relief Treatment Stretcher Chronic Lumbar Support

Solidback Lower Back Pain Relief Treatment Stretcher Chronic Lumbar Support

  • This spinal disc helps deliver a soothing feel to your lumber and neck
  • The durable foam material offers enhanced stretchability to your back muscles
  • Its spiky shaped design provides enhanced back support to relieve chronic pain

Check Latest Price

Sold By Price
Amazon
eBay

Product Details

Specifications

Details
Material Foam
Pattern Spiky
Weight Capacity 300 lbs
Color Blue
Gender Unisex

Reviews From Real Customers

edou5416

12. Prosource Fit Arched Back Stretching Spike

Prosource Fit Arched Back Stretching Spike

  • This traction device helps stretch your back to reduce pain and improve posture
  • Flexible EVA foam spikes give you deep massage to alleviate knots and recover muscles
  • The compact and lightweight design makes it easy to carry anywhere

Check Latest Price

Sold By Price
Amazon
eBay
Walmart
ProsourceFit

Product Details

Specifications

Details
Purpose Back stretching
Material EVA
Arch Height 4″
Dimensions 12” L x 11” W x 4” H
Gender Unisex

Reviews From Real Customers

Joslyn R.

13. Lumbar Lift Lower Back Stretcher & Massager

Lumbar Lift Lower Back Stretcher & Massager

Check Latest Price

Sold By Price
Amazon
HoMedics

Product Details

14. Multi-Level Stretcher | Thoracic Spine Stretcher | Back Stretching Device | Back Posture Stretcher | Arched Back Stretcher | Spine Deck

Multi-Level Stretcher | Thoracic Spine Stretcher | Back Stretching Device | Back Posture Stretcher | Arched Back Stretcher | Spine Deck

Check Latest Price

Sold By Price
Amazon
thenaturalposture.com

Product Details

15. Homedics Lumbar Lift Back Stretcher & Massager

Homedics Lumbar Lift Back Stretcher & Massager

Check Latest Price

Sold By Price
Amazon
eBay – all4saleusa
Walmart – HoMedics USA
HSN

Product Details

Specifications

Details
Assembled Product Weight 3.41 lb
Assembled Product Dimensions (L x W x H) 7.75 x 15.74 x 2.40 Inches

16. Belmint Full Body Stretching Mat

Belmint Full Body Stretching Mat

  • Number of Pieces: 1.
  • Power Source: Electric.
  • Battery: No Battery Used.

Check Latest Price

Sold By Price
Amazon
eBay
Target
Belmint

Product Details

Specifications

Details
Number of Pieces 1
Power Source Electric
Battery No Battery Used

Reviews From Real Customers

dvkj
cigamybab
georsur

17. Back Support Belt | Lumbar Decompression Belt | Relieve Lower Back Pain | Back …

Back Support Belt | Lumbar Decompression Belt | Relieve Lower Back Pain | Back ...

Check Latest Price

Sold By Price
Amazon
thenaturalposture.com

Product Details

18. Athletic Works Back Stretch and Relax Massager, Inversion Equipment, Size: One Size

Athletic Works Back Stretch and Relax Massager, Inversion Equipment, Size: One Size

Check Latest Price

Sold By Price
Amazon
Walmart

Product Details

Reviews From Real Customers

Buffalochill

19. Gabrialla Elastic Maternity Support Belt, Prevent Lower Back Pain and Stretch Marks, Lightweight Pregnancy Belly Band, Best Belly Band for Running An

Gabrialla Elastic Maternity Support Belt, Prevent Lower Back Pain and Stretch Marks, Lightweight Pregnancy Belly Band, Best Belly Band for Running An

  • In addition to helping support proper posture, the belt is designed to reduce the risk of stretch marks. CREATED FOR ACTIVE MOMS
  • A great exercising belt for moms that provides extra support during their workout as well as more stability and balance. COMFORTABLE PREGNANCY

Check Latest Price

Sold By Price
Amazon
bigamart.com

Product Details

Reviews From Real Customers

Ì_thriftymama

20. Spri Back/Stretch Relax Massager

Spri Back/Stretch Relax Massager

  • SPRI back helps relief in soreness and lower back pain
  • Ergonomic design offers a convenient stretch for proper alignment securely
  • The firm texture helps soothe deep tissues while relaxing you

Check Latest Price

Sold By Price
Walmart
GetACTV

Product Details

Specifications

Details
Height 9.5
Width 12
Depth 3.25
Color Blue
Gender Unisex

Reviews From Real Customers

TheJellyDude

Best Stretch For Middle Back Pain Buying Guides

Introduction

The best stretch for middle back pain is the cobra stretch. This stretch helps to lengthen the spine and relieve tension in the back. To do the cobra stretch, lie on your stomach on the ground with your feet together and your hands on the ground next to your shoulders.

Slowly press your hands into the ground and lift your head and chest off the ground. Hold this position for 30 seconds and then release.

Causes of middle back pain

There are many possible causes of middle back pain, including muscle strain, arthritis, and herniated disks. In many cases, the exact cause of the pain cannot be determined. However, some common causes of middle back pain include:

-Muscle strain: This is often caused by overuse or repetitive motions.

-Arthritis: This is a common cause of back pain in older adults.

-Herniated disks: This occurs when the disks between the vertebrae become damaged or ruptured.

Symptoms of middle back pain

The pain of a middle back stretch usually manifests itself as a dull ache in the muscles of the middle back. Sometimes, the pain can be more sharp and localized to a particular area. The pain is often worse when the person is sitting or standing for long periods of time, or when they are engaging in activities that require them to twist or bend their back.

Diagnosing middle back pain

A doctor will ask about the location, intensity, and duration of the pain, as well as any other symptoms. They will also ask about any possible injuries or medical conditions that may be causing the pain.

A physical examination will be conducted to check for any signs of muscle tension, spasm, or tenderness. The doctor may also order tests, such as X-rays or MRIs, to rule out other causes of pain, such as a herniated disc.

Treatments for middle back pain

There are a few stretches that can help alleviate middle back pain. One is the shoulder roll. Start by sitting up straight and rolling your shoulders forward 10 times. Then roll your shoulders backward 10 times.

Another stretch is the latissimus dorsi stretch. Start by standing with your feet shoulder-width apart and reaching your arms overhead. Bend at your waist and reach for your toes. Hold this stretch for 30 seconds.

You can also try the thoracic extension stretch. Start by lying on your back on the floor and placing your hands behind your head. Slowly lift your chest off the floor and hold for 10 seconds. Repeat this stretch 10 times.

Prevention of middle back pain

One way to prevent pain when stretching the middle back is to maintain good posture. This means keeping the shoulders down and the chest up. Additionally, it is important to use slow and controlled movements when stretching.

Conclusion

The conclusion of stretch for middle back pain is that it is an effective way to relieve pain and improve range of motion.

How useful was this post?

Click on a star to rate it!

Average rating 0 / 5. Vote count: 0

No votes so far! Be the first to rate this post.

Sharing is caring!

Leave a Comment