Exercises for Mid Back & Neck Pain

5. Seated Quadriceps Strength

Starting Position: Seated with your hands supporting you, one leg bent and the other straight out in front of you

Action:  Activate your core and quadriceps muscle on the straight leg side and slowly raise the leg off the floor as high as you can go. Hold at the top for 5 seconds and slowly lower. Repeat 10 times per side.

19. Pectoral Stretch

Perform this in a door frame with your forearm against the frame, push your chest forward. Hold for 30 seconds and perform 3 times on each side.

20. SCM Stretch

Starting Position: Sitting up straight with your back supported. 

Action: Slowly turn to look over one shoulder. Once you have turned as far as you can go. From this position let your head tip back to stretch the front of your neck; this will stretch the side of your neck you are turning away from. Hold for 30-60 seconds and perform 3 times on each side.

21. Neck Flexion

Starting Position: Sitting up straight with your back supported. 

Action: Slowly lower your chin to your chest feeling a stretch in the back of your neck. You can place your hands on the back of your head to increase the stretch. Hold for 30-60 seconds and perform 3 times on each side.

22. Wall Walks

Starting Position: Standing side on to a wall, feet under hips and hand closest touching the wall at waist level.

Action: Slowly walk your fingers up the wall as high as you can go comfortably. Hold for 30-60 seconds and perform 3 times on each side.

23. Back Extension over ball

Lie on a fit ball with it supporting you at the upper back. Hands by ears, elbows bent or hands resting on your belly. Roll back over the ball fully extending your back and neck. Roll forward again. Repeat 3 rounds of 5.

24. Upper Trapezius Stretch

Sitting upright in a chair, Use one hand to hold onto the seat and place the other hand over your head as above and pull gently.

Hold for 30 seconds and perform 3 times per side.

25. Levator Scapulae Stretch

Sitting upright in a chair, point your chin to the middle of your collarbone and use the other hand over your head as above and pull gently. You should feel a pull in the muscle on the side you are facing away from.

Hold for 30 seconds and perform 3 times per side.

26. Chin Tuck

Keeping your spine straight against the wall or lying flat on your back on the floor, gently push your tongue to the roof of your mouth and tuck the bottom of your jaw towards your neck. You should feel a gentle stretch at the back of your neck and pressure or closing of your throat. Hold for 30-60 seconds and release, repeat 3 times.

14. Brugger Relief

Perch on edge of chair with feet wider than hip width and hips turned out slightly

Have arms straight at the side with palm of hands facing forward and thumbs turning towards the back of the room.

Keeping back relaxed slightly lift chest as you take a deep gentle breath in

As you breathe out keep your chest lifted but breathe long and slowly as if you were trying to make a candle flame flicker not blow it out.

Perform 3 times every 20 minutes whilst sitting at a desk.

27. Wall Angel

1. Stand with feet approx 4 inches from the wall with feet shoulder width apart.
2. Gently press low back against the wall.
3. Ensure neck against wall with your chin tucked and tongue held against roof of mouth.
4. Place the back of elbows, forearms, and wrists against the wall.
5. Bring arms up and down slowly in a small arc of motion keeping your spine and arms against the wall and chin tucked in. 
6. Breathe slowly in as you raise your arms and out as you lower.
7. Hold for 30 seconds and perform 3 times.

18. Cat and Camel

Starting Position: Kneel down on the floor and assume the “all-four’s” position. Keep your head straight so that the gaze of your eyes is toward the floor.

Action: Slowly allow your trunk to sag as far as you can so that your back is arched. Do not pull it down, but let it relax as you lift up your face towards the ceiling Then round your back up at the waist as far as you can by contracting your lower abdominal muscles as you lower the top of your head toward the floor. All motion should be initiated from your low back.

Perfrom 10 times.

28. Theraband Rows

1. Sit up straight on a chair. 
2. Keep elbows very close to sides and pull back on a resistive band as shoulder blades come back and down. 
3. Return to start position slowly. 
4. Do 3 sets of 5 repetitions.

This simple exercise helps regain range of motion in the shoulder joint and the muscles that make up the rotator cuff. 

1. Bend forward 90 degrees at the waist with your uninjured arm on a chair or   table for support. Let your injured arm hang down toward the ground. 
2. Make small circles with the hand of your injured arm. Let momentum move your arm around effortlessly for 10 circles;
3. Make both clockwise and counterclockwise circles. Keep your movements smooth and controlled, not sloppy. 
4. As you progress in your rehab, you can hold a light hand weight (2 to 5 pounds) while doing the exercise.