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Stretching to Relieve Middle Back Pain

lower back pain ann arbor

Does your back hurt after a long day of sitting at the office? 

Do you take breaks throughout the day to stretch your back and relieve tension?

Taking a few short breaks during the day can help dissolve the built-up tension in your back!

Stretches to Release Tension

  • Passive Backbend: This pose is great for relieving tension. Working this stretch into your daily routine can increase back flexibility, reduce tension, and improve your posture! 
    • Place a rolled-up blanket or pillow under your upper back on the floor and lie down. 
    • Recline back, using your hands for support, until your upper back has rested on the prop.  
    • Reach your arms over your head towards the floor while straightening your legs to the floor. Your head should barely touch the ground. 
    • Hold and relax into this posture.
  • Seated Twist: Twists are a great way to release the mid back and improve flexibility. 
    • While twisting, keep the spine long by sitting up straight. The twisting stretch is meant to elongate the spine. 
    • Hold the stretch for three to five breaths. 
    • Repeat as needed.
  • Child's pose: This pose is restful and effortless. The stretch allows the spine to elongate while you rest over your knees.
    • Start in a kneeling position with the hips resting on the lower legs. 
    • Spread the knees apart to your comfort level. 
    • Fold the body forward, bringing the chest down towards the knees. 
    • Rest the forehead on the floor while the arms are stretched in front. 
    • Rest and hold for twenty to thirty seconds. 
    • Use the hands to return to an upright seated position. 

Middle Back Pain Relief in Ann Arbor with Pivotal Chiropractic 

Stretching can help relieve tension, but meeting with a chiropractor to relieve your middle back pain in Ann Arbor is the next step. To schedule a complimentary consultation, contact us or call 734-221-0362.

Customer Reviews

  • Dr.Andrew Gessert is an outstanding professional with amazing skill in adjusting my neck and spine. I can continue in my sport feeling great after an adjustment. You don't know how great you can feel till your nerves and spine are aligned. Thank you Dr. Gessert.

    Pamela S.

  • I started seeing Dr. Andrew last summer after my Cross Fit coach listened to my complaints about my body and urged me to get a consultation. It’s now been almost a full year, and not only do I feel so much better physically—much less chronic pain—but I feel much more in touch and in tune with my body, due to the treatment he provides, and also the at-home stretching that he prescribed. Dr. Andrew is friendly and always takes the time to listen to how I’m feeling, and he never fails to amaze me at how he can assess my physical problems and use his training to correct them. I would recommend him to anyone who has pain and wants to feel better!

    Aaron R.

  • Great experience for me. Easy to work with and accommodating. Andy has a very clear process and steps through it adjusting on the way. He is professional, communicates well and is never rushed. Every thing is very well explained and measured. My results have been great. Life changing. Highly recommended.

    Willy L.

  • I’m very impressed with Dr. Gessert’s skill in adjusting my neck and spine; especially given the fact that I have had numerous orthopedic surgeries. Not only am I walking straighter, he also provided me with an ongoing strengthening plan to maintain the results I am happily experiencing. Highly recommend a visit to Pivotal Chiropractic.

    Steven P.

  • Dr. Andrew is an amazing Chiropractor. He is always prompt with communication. His office is very clean and he has state-of-the-art diagnostic equipment. Dr. Andrew takes the time to customize a plan for you for better motion, better posture, and less discomfort. I would absolutely recommend Dr Andrew to anyone looking for Chiropractic professionals.

    Jeff O.