20 Best Stretches For Middle Back Pain (2022 Updated)

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There are a few different stretches that can help alleviate middle back pain. One is to lie on your back on the floor and bring your knees to your chest. Then, gently rock your knees from side to side.

Another stretch is to sit in a chair and reach your arms up overhead, interlacing your fingers. Then, gently lean to the left and right.

20 Best Stretches 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.

CHIRP Wheel Cloud Back Stretchers

  • Dimensions (Overall): 19.69 Inches (H) x 19.69 Inches (W) x 39.3 Inches (D)
  • Weight: 2.44 Pounds
  • Holds up to: 500 Pounds

Stamina Inline Back Stretch Bench

  • Safe and simple way to stretch and strengthen your spine and other joints
  • Lightweight (only 20 lbs.) for easy portability from home to office and back

Classical Stretch The Esmonde Technique Back Pain Relief and Prevention [DVD]

  • Product information
  • PartNumber72155BrandClassical Stretch
  • NumberOfItems2Item Weight0.02 pounds

Ideal Stretch Hamstring Stretching Device with DVD

  • Actively Lengthen The Target Muscle.
  • Isometrically Contract The Target Muscle.
  • Actively Lengthen The Target Muscle Again.

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

North American Healthcare Back Stretcher

  • Increases flexibility
  • Relieves pain & pain
  • Padded for comfort

North American Jb4866 Arched Back Stretcher

  • Give your back muscles a stretch after long working hours with this back stretcher
  • Ergonomically designed to help improve your posture

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

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.
CHIRP Wheel Cloud Back Stretchers
  • Dimensions (Overall): 19.69 Inches (H) x 19.69 Inches (W) x 39.3 Inches (D)
  • Weight: 2.44 Pounds
  • Holds up to: 500 Pounds
Stamina Inline Back Stretch Bench
  • Safe and simple way to stretch and strengthen your spine and other joints
  • Lightweight (only 20 lbs.) for easy portability from home to office and back
Classical Stretch The Esmonde Technique Back Pain Relief and Prevention [DVD]
  • Product information
  • PartNumber72155BrandClassical Stretch
  • NumberOfItems2Item Weight0.02 pounds
Ideal Stretch Hamstring Stretching Device with DVD
  • Actively Lengthen The Target Muscle.
  • Isometrically Contract The Target Muscle.
  • Actively Lengthen The Target Muscle Again.
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
North American Healthcare Back Stretcher
  • Increases flexibility
  • Relieves pain & pain
  • Padded for comfort
North American Jb4866 Arched Back Stretcher
  • Give your back muscles a stretch after long working hours with this back stretcher
  • Ergonomically designed to help improve your posture
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
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

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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

2. 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

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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

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

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

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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

4. 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

5. 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

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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

6. CHIRP Wheel Cloud Back Stretchers

CHIRP Wheel Cloud Back Stretchers

  • Dimensions (Overall): 19.69 Inches (H) x 19.69 Inches (W) x 39.3 Inches (D)
  • Weight: 2.44 Pounds
  • Holds up to: 500 Pounds
  • Assembly Details: No Assembly Required
  • Targeted Muscle Area: Back

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Sold By Price
Amazon.com – Seller
Target

Product Details

Specifications

Details
Package Dimensions 12.09 x 10.31 x 4.88 inches; 4.81 Pounds
Special Feature Foldable
Massager Form Massage_ball
Specific Uses For Product Personal

Reviews From Real Customers

Leslie E.
Kaitlin U.
Tiffany G.

7. Stamina Inline Back Stretch Bench

Stamina Inline Back Stretch Bench

  • Safe and simple way to stretch and strengthen your spine and other joints
  • Lightweight (only 20 lbs.) for easy portability from home to office and back
  • Easy height adjustment to accommodate different users
  • Comfortable and supportive cushioned bench with high-density foam pads, covered in durable stitched vinyl upholstery that’s easy to wipe clean
  • Contoured foam padded ankle and arm supports keep your body in the proper position

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Amazon.com
eBay
3B Scientific
Barbell Flex

Product Details

Specifications

Details
Dimensions (Overall) 11.0 Inches (H) x 25.0 Inches (W) x 72 inches (D)
Holds up to 250.0 Pounds
Seat Material Vinyl
Assembly Details Adult Assembly Required, Tools Not Provided
Targeted Muscle Area Lower Back, Back

Reviews From Real Customers

ny review
cmullian194255
hahn-haus50

8. Classical Stretch The Esmonde Technique Back Pain Relief and Prevention [DVD]

Classical Stretch The Esmonde Technique Back Pain Relief and Prevention [DVD]

  • Product information
  • PartNumber72155BrandClassical Stretch
  • NumberOfItems2Item Weight0.02 pounds
  • bindingDVDAmazon CategoryMovies & TV » Movies & Films
  • Amazon CategoryMovies & TV » Specialty Stores » Custom Stores » Genre for Featured Categories » Exercise & FitnessUPC798304105278

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Sold By Price
Amazon.com – Seller
eBay
Sears – ErgodE
store-us.essentrics.com

Product Details

Specifications

Details
Is Discontinued By Manufacturer No
Package Dimensions 7.5 x 5.3 x 0.7 inches; 0.32 Ounces
Media Format DVD
Actors Miranda Esmonde-White
Studio Classical Stretch – The Esmonde Technique

Reviews From Real Customers

earlgraying6179
suvetoe
kidney444

9. Ideal Stretch Hamstring Stretching Device with DVD

Ideal Stretch Hamstring Stretching Device with DVD

  • Actively Lengthen The Target Muscle.
  • Isometrically Contract The Target Muscle.
  • Actively Lengthen The Target Muscle Again.

Check Latest Price

Sold By Price
Amazon.com – Seller
eBay
www.mddcprint.com
Newegg.com – Premium Wholesale

Product Details

Specifications

Details
Item Package Dimensions L x W x H 17.5 x 9 x 8 inches
Item Dimensions LxWxH 16.5 x 8 x 7.4 inches
Style DVD Combo

10. 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

11. Back Stretcher for Back Pain and Posture | Best Posture Support | Spine Stretching Device | Lumbar Support Stretcher | Adjustable Stretcher

Back Stretcher for Back Pain and Posture | Best Posture Support | Spine Stretching Device | Lumbar Support Stretcher | Adjustable Stretcher

Check Latest Price

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Amazon
thenaturalposture.com

Product Details

12. Homedics Lumbar Lift Back Stretcher & Massager

Homedics Lumbar Lift Back Stretcher & Massager

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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

13. North American Healthcare Back Stretcher

North American Healthcare Back Stretcher

  • Increases flexibility
  • Relieves pain & pain
  • Padded for comfort

Check Latest Price

Sold By Price
Amazon
Bonanza – roxy media’s booth

Product Details

Specifications

Details
Product Genre/Category Sports

14. North American Jb4866 Arched Back Stretcher

North American Jb4866 Arched Back Stretcher

  • Give your back muscles a stretch after long working hours with this back stretcher
  • Ergonomically designed to help improve your posture
  • Lying down on it for few minutes helps relieve muscle tension, headaches, and other discomforts

Check Latest Price

Sold By Price
Amazon
eBay
Walmart – Universal Direct Brands
Sears

Product Details

Specifications

Details
Weight 2.2 lbs
Width 10″
Length 15″
Color Black
Material Leather

15. 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

16. Yoga Wheel Roller for Stretching Improving Backbend Back Pain, Black

Yoga Wheel Roller for Stretching Improving Backbend Back Pain, Black

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Amazon
WarehousesChoice

Product Details

17. Lumbar Lift Lower Back Stretcher & Massager

Lumbar Lift Lower Back Stretcher & Massager

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Amazon
HoMedics

Product Details

18. 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

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Amazon
thenaturalposture.com

Product Details

19. Yoga Wheel Roller for Stretching Improving Backbend Back Pain, Pink

Yoga Wheel Roller for Stretching Improving Backbend Back Pain, Pink

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Amazon
WarehousesChoice

Product Details

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

Best Stretches For Middle Back Pain Buying Guides

Cat-Cow Pose

The cat-cow pose is a simple and effective way to stretch your middle back. To do the pose, start on your hands and knees with your back in a neutral position. As you inhale, arch your back and look up toward the ceiling.

As you exhale, round your back and tuck your chin toward your chest. Repeat the pose 10 times.

Child’s Pose

One effective pose for middle back pain is child’s pose. To do this pose, start on your hands and knees with your palms flat on the floor and your knees hip-width apart. As you exhale, slowly bow forward, resting your forehead on the floor.

Let your arms rest at your sides with your palms up. Hold this pose for at least 30 seconds.

Sphinx Pose

There are a variety of Sphinx Pose variations that can be helpful in Stretch for Middle Back Pain. The most basic variation is simply to lie on your stomach with your legs extended straight back and your feet hips-width apart.

Place your palms on the floor beside your chest, and press your forearms and elbows into the floor. Gently lift your head and chest off the floor, and hold this position for 30 seconds to 1 minute. If this is too challenging, you can place a folded towel under your forehead for support.

For a more advanced variation, place your palms on the floor beside your head, and press your elbows and forearms into the floor. Gently lift your head and chest off the floor, and hold this position for 30 seconds to 1 minute.

If this is too challenging, you can place a folded towel under your forehead for support.

Seal Pose

The best seal pose of stretches for middle back pain is the cobra pose. To do this, lie on your stomach with your legs extended behind you and your palms flat on the floor beside your chest. Slowly arch your back, lifting your chest and head off the floor.

Hold this position for 30 seconds to 1 minute.

Cobra Pose

Cobra pose is a great stretch for middle back pain. It lengthens and opens up the entire back, from the low back to the upper back. It also helps to strengthen the back muscles.

Upward-Facing Dog Pose

The Upward Facing Dog Pose is a great stretch for middle back pain. It helps to lengthen and strengthen the muscles in the middle back, as well as the shoulders and chest. To do this pose, start on your hands and knees with your hands directly under your shoulders and your knees under your hips.

As you inhale, press into your hands and lift your chest and hips upward, straightening your arms and legs. Keep your shoulders down away from your ears and your gaze forward. Hold this pose for 5-10 breaths.

Locust Pose

There are a few locust pose variations that can help to stretch and release the middle back – these include:

1. Lie on your belly with your arms by your sides. Inhale and lift your head, chest and legs off the ground, keeping your low back and pelvis anchored to the mat.

2. For a deeper stretch, reach your arms back behind you and clasp your hands together.

3. Hold the pose for 5-10 deep breaths, then release back down to the mat.

4. You can also do this pose with your arms extended overhead for a different stretch.

Bridge Pose

Bridge pose is a great stretch for middle back pain. It helps to lengthen and stretch the muscles in the middle back, as well as the muscles in the chest and shoulders. To do the bridge pose, lie on your back with your knees bent and your feet flat on the ground.

Place your arms at your sides. Slowly lift your hips off the ground, using your glutes and hamstrings to lift. Keep your back straight and your core engaged. Hold the pose for 30 seconds to 1 minute.

Conclusion

The conclusion of stretches for middle back pain is that they can be helpful in alleviating pain and improving range of motion. However, it is important to consult with a healthcare professional before starting any new exercise regimen, particularly if you have any underlying health conditions.

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