Exercises for Mid Back & Neck Pain

Our Chiropractors from Bristol Chiropractic Clinic have put together a list of exercises you can do at home to help with your Mid Back and 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.

Bristol Chiropractors

Meet Our Team

Bronwen Henley
Bronwen Henley

Principal Chiropractor

MChiro, DC, LRCC Sports, PGDipAcu, FICS

Medical Acupuncture / Fitness Instructor

Read more about Bronwen

I am very passionate about what I do and I feel there is nothing better than helping people recover from back pain, neck pain, headaches, joint, nerve, and muscle pain.

I use a variety of techniques including massage, dry needling, and manipulation to effectively treat these conditions and work not only by treating what is found to reduce the pain, but also identifies the underlying cause to reduce recurrence of the complaint.

I have always had a strong interest in health and fitness and have worked extensively in care work before training as a chiropractor.

I graduated with a Merit from a Masters degree in chiropractic after training at the prestigious Anglo-European College of Chiropractic in Bournemouth. The institution is well renowned for having the best tutors and an extensive curriculum including: anatomy, diagnosis, functional rehabilitation, paediatrics, nutrition, pharmacology, and neurology.

All students undergo extensive clinical training, treating a wide range of patients and conditions. Furthermore I aided a local Rugby club providing pitch side assistance. I am especially interested in treating sports injuries and working with athletes.

I am a member of The International Federation of Sports Chiropractic, an Associate Member of the RCC Sports and Exercise Faculty,  paediatrics facility as well as the animal faculty and currently studying the ICCSP Sports Chiropractic certification. Additionally I have completed the PGCert APP in Paediatric Musculoskeletal Health at the AECC and last year qualified to treat horses and small animals with the International Association of Veterinary Chiropractic (IAVC).

I am a trained fitness instructor with a special interest in rehabilitative exercises. All new patients are given rehabilitative exercises and have the opportunity to participate in supervised rehabilitative exercises in a gym environment.

Additionally, after completing the AECC Diploma in dry needling and medical acupuncture and seeing amazing results using these techniques, I am continuing to  study Western Medical Acupuncture and am a registered member of the British Medical Acupuncture Society.

Bronwen is a registered member of the General Chiropractic AssociationBritish Chiropractic AssociationRoyal College of Chiropractors, British Medical Acupuncture SocietyThe International Federation of Sports Chiropractic, RCC Sports and Exercise FacultyPaediatrics and Pregnancy Faculty, and the Animal Faculty.

Lee Hodgetts

Lee Hodgetts


MChiro, DC, MRCC

Read more about Lee

I have always been interested in healthcare, although not initially knowing what I wanted to work towards. After considering personal training, I was introduced to Chiropractic though my sister who was suffering from recurrent headaches. I was amazed at both the results shown from treatment and the wealth of knowledge the Chiropractor had, and I knew this was something I wanted to pursue.

In my personal life I take a great interest in healthy living, which is what originally drew me to study Chiropractic care. Across the course of my studies I have discovered that it is crucial to tailor care specifically for a patient rather than give a general care package to everyone.

You’ll often find me in the gym as I find a good workout can not only be good for the body but keep the mind in check, and I enjoy mixing up different routines to keep things fresh and prevent boredom from setting in.

I have an interest in drama and musical theater, regularly attending professional productions to top up my theatrical enjoyment.

I have recently graduated from the Welsh Institute of Chiropractic after studying for 5 years. I am very excited to put what I’ve learnt into practice and meet a variety of people.

Marianne Thompson

Marianne Thompson

Practice Manager



Read more about Marianne
Marianne Thompson is a qualified nurse and a busy dedicated mum to three fabulous children, working at the clinic fits well into her family life.

After experiencing chiropractic as a patient she is passionate about the benefits of treatment and really excited to welcome patients to the clinic.

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