Middle Back Stretches: Choosing Movements That Fit Your Symptoms

Movement can be part of a plan for back discomfort, but an online stretch cannot identify the cause of pain. Cat-cow, cobra and bridge exercises involve different movements and are not interchangeable prescriptions for middle back pain.

Cat-cow: ask about a comfortable range

This movement alternates rounding and extending the spine. Ask whether it suits your symptoms and how to modify the starting position if kneeling or supporting your weight through the hands is difficult. More range is not automatically better; avoid forcing the movement.

Cobra: do not force a back bend

Cobra involves extending the spine from a face-down position. It may be unsuitable for some symptoms or medical conditions. Ask about a gentler alternative rather than pressing farther into pain to reproduce a picture or instruction.

Bridge: recognize the strengthening element

A bridge involves lifting the hips from a position lying on the back. It is often used as an exercise rather than simply a middle-back stretch. Ask about technique, breathing and an appropriate amount of effort for your current ability.

When to stop and seek advice

Stop an exercise that causes new radiating pain, numbness, weakness or a marked increase in symptoms. Back pain after an injury, with fever or with unexplained weight loss needs medical assessment. Chest pressure with breathlessness, sweating or spreading pain requires emergency care; call 911.

An individualized plan should explain the purpose of each exercise and how to judge progress. See our middle-back-pain information or call 704-461-1836 for non-emergency questions.

Sources: NIAMS: Back Pain Treatment and Self-Care; American Heart Association: Heart Attack Warning Signs.