Stiffness or pain in your mid-back can impact your day-to-day activities negatively. The best stretches can improve flexibility and relieve pain. Among the most common symptoms of mid-back pain are a dull and constant ache or sharp, short bouts of pain, muscle stiffness, muscle tightness, and a limited motion range. 

You can do the following stretches almost anywhere. They can help improve flexibility, loosen stiff muscles, and relieve back pain. 

The Bridge

The Bridge makes the muscles in the abdomen, buttocks, and along the spine stronger. Doing it on a regular basis can help you maintain the proper posture while standing or sitting. It's very easy. To do a bridge, lie on your back and bend your knees. Pull your feet as close to your glutes as possible. They should be flat on the floor. Lay your arms by your sides. Squeeze your glutes and raise your pelvis up toward the ceiling. Roll the torso in an upward direction. Gently lift your back off the ground. Your weight will be supported by your shoulders. 

Without releasing your glutes, stay in this position for a few seconds. Then, lower your torso gently until you're lying flat again. Ideally, do three sets of 12-15 repetitions. 

The Needle

The Needle is great for lateral stretches and can relieve stiffness in the upper back. Maintain a comfortable stretch and keep your arms extended to make the most out of this one. There shouldn't be any pain. 

As you're down on all fours, your knees should line up with your feet. The knees are right below the hips. Hold your feet, knees, and hips still and firm. Start walking your hands forward until they are below the shoulders. You should feel a gentle stretch down the sides. As you rotate your chest, pass your right arm under your left one. The right hand should be palm up, resting on the floor. Bring your right shoulder down as far as you can. The right side of your head should be touching the floor now. 

Look up toward the ceiling. Stay in this pose for about 25 seconds. Then, use your right arm to bring yourself back in the initial position. Repeat the exercise with the other arm. 

Cat-Cow 

The Cat-Cow is one of the easiest, gentlest mid back stretches. It helps loosen and stretch the muscles along the spine and the shoulders. If you do it often enough, you'll become more flexible. To perform this exercise, you begin on your hands and knees. Your wrists should be under the shoulders and the knees under the hips. Push down with your fingers, which should be spread wide. You should feel your weight in your fingertips. 

Breathe in. Stick out your glutes and let the stomach drop down. Push your chest out, lift the head and shoulders, and look forward. This is the cow. The next step is the cat. When you breathe out, the pelvis should be inclined in the direction of the ribs. In the process, you face the floor. Your belly moves away from the ground and the shoulder blades - away from each other. Alternate between the two positions about eight times.

The Cobra 

Back bending is what the Cobra revolves around. If you've done yoga, you're familiar with it and with the Cat-Cow. At first, you might not get very far with the Cobra. Don't push yourself beyond what your body is capable of. Even less bending will help make the spine muscles stronger and stretch the chest at the same time. 

To do this stretching exercise, lay in prone position and extend the legs. Fingers pointing forward, place your hands under your shoulders. Tuck the arms in and bend the elbows. Your leg muscles and glutes should work to help push the feet and legs down onto the floor. This provides lower back support as you lift your chest and extend your spine. 

Now, use your arms to push yourself up. First, lift your head off the floor gently. Your chest follows. If you can, extend the arms and lift the chest higher to bend the back further. Stay in this position for about 25 seconds and do three repetitions. 

Final Thoughts 

Try to stay active because there's nothing like movement to relieve stiffness. Do gentle stretching exercises every day, throughout the day. While you sit, practice the right posture. Stand up at regular intervals, don't slouch, and make sure your workstation or chair isn't causing your spine damage.