Mid Back Pain Exercises and Stretches for Office Workers
Work Wellness

Mid Back Pain Exercises and Stretches for Office Workers

|Mar 19, 2024

Does middle back pain from sitting at a desk plague you from sitting at your desk for prolonged hours? The solution lies in these exercises, along with the right ergonomic office chair. In this article, we delve into the realm of office comfort, exploring the intricate connection between mid-back pain and the chairs we choose for our workspaces through stretches. The best ergonomic chairs are designed to alleviate discomfort caused by long hours of sitting. From high back office chairs to the best desk chair for long hours, we've considered everything to make you a guide.

The good news is that you don't have to resign yourself to a life of back pain. By incorporating simple exercises and stretches into your workday routine and potentially reevaluating your office chair setup, you can significantly reduce discomfort and improve your overall well-being.

Let's tackle the immediate issue of mid-back tightness. Throughout the day, set a timer to remind yourself to perform these quick stretches. They can be done right at your desk, requiring no equipment and minimal space.

Easy Mid Back Pain Exercises and Stretches

Cat-Cow Pose

All the way down your spine, this dynamic stretch can ease tension. Kneel on the floor with your palms facing out and your wrists and legs apart by a shoulder width. While taking a deep breath in, straighten your spine, bringing your belly button down toward the floor while gazing upwards. Turn over your back and snuggle your chin into your chest as you release your breath. Perform this action 5–10 times in a steady cadence.

Cat-Cow Pose - mid back pain exercise

Seated Twist

This mid back pain exercise and stretch targets the muscles along your spine that often get tight from sitting in a fixed position. Sit up tall in your chair, soles resting on the floor. Keeping your hips facing forward, Maintaining a forward-facing hip position, rotate your body to one side while supporting yourself with a hand on the chair's back of the chair for support. Look over your shoulder and feel the stretch in your mid-back. Hold for 15–30 seconds, then repeat on the other side.

Neck Rolls

Sitting tall, gently roll your head in a circular motion, five times forward and five times backward. This mid back pain exercise helps to loosen tight neck muscles that can contribute to mid-back pain.

Neck Rolls - mid back pain exercise

Chest Opener

This mid back pain exercise helps to improve posture and open up the chest muscles that can become tight from hunching over a desk. Sit tall in your chair, clasp your hands behind your back, and gently push your chest forward while squeezing your shoulder blades together. Hold for 15-30 seconds.

Chest Opener - mid back pain exercise

Must-have Features of Office Chairs for Mid Back Pain

Now, let's talk about your office chair. While not a magic bullet, having a chair that supports your posture can make a big difference. Here are some features to consider:

  • Lumbar Support: A built-in lumbar curve that supports the natural curve of your lower back is crucial. Look for a chair with adjustable lumbar support to find the perfect fit.
  • Adjustability: Ideally, your chair should be adjustable in terms of seat height, armrest height and position, and backrest angle. This allows you to personalize the fit for your body and specific needs.
  • Chair Height: Your feet should rest flat on the floor with your knees bent at a 90-degree angle.
  • Armrests: Adjustable armrests that support your forearms and elbows can help prevent hunching and take pressure off your shoulders.
  • Backrest Height: A high-back chair can provide more support for your entire spine, but a mid-back chair with good lumbar support can also be effective, especially if you prefer more freedom of movement.

If you want a good office chair, make sure you utilize it properly. Maintain proper posture when sitting and get up and move around every so often during the day. You can eliminate mid-back discomfort and make your workplace more pleasant and productive by integrating these exercises and stretches with a properly one of the best mid back office chairs.

Must-have Features of Office Chairs for Mid Back Pain


1. What is the significance of a posture chair in managing mid-back pain?

A posture chair is designed to support and promote proper spinal alignment, reducing the strain on the mid-back caused by poor sitting habits. Using a posture chair can contribute to a more ergonomic and comfortable work experience.

2. How does an ergonomic chair for back pain differ from a standard office chair?

Ergonomic chairs are specially crafted to provide optimal support for the spine, including the mid-back region. With adjustable features and lumbar support, these chairs are tailored to address and alleviate back pain, making them a superior choice for those seeking comfort during long work hours.

3. Can I use an office chair for long hours without experiencing mid-back pain?

While standard office chairs may lack the specific features for optimal mid-back support, incorporating mid back pain exercises and stretches into your routine can help mitigate discomfort. However, investing in an office chair for long hours can make a significant difference in preventing pain and promoting overall well-being.

FAQs - mid back pain exercise

4. What are the best exercises for mid-back pain relief?

The best exercises for mid-back pain include Thoracic Extension, Chair Rotation Stretch, Shoulder Blade Squeeze, and the Cat-Cow Stretch adapted for desk use. These exercises target the mid-back area, enhance flexibility, and reduce stiffness associated with prolonged sitting.

5. Is there a single best exercise for mid back pain, or should I incorporate a variety?

While different exercises offer unique benefits, incorporating a variety into your routine is ideal. This approach ensures a comprehensive workout that targets various muscles and promotes overall mid-back health.


In the quest for a pain-free and productive work life, the importance of thoughtful choices becomes evident. Selecting a posture chair or an ergonomic chair for back pain can be transformative, providing the necessary support to combat mid-back discomfort during long hours at the office. However, it's not just about the chair – integrating mid back pain exercises and stretches into your routine is equally crucial. By adopting a holistic approach that combines ergonomic solutions with targeted exercises, you can pave the way for enhanced comfort, improved posture, and a healthier mid-back. Remember, investing in your well-being today sets the stage for a more productive and pain-free tomorrow.

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