The Best Back Exercises for Mid-Back Pain

Sit on an exercise ball and find your balance point. Tense your core muscles around your midsection. Put your elbows up around shoulder height. Swing both elbows to the left and then come back to a neutral position. Now swing them to the right. Do this 10 times, take a 30-second break and then repeat the set.

Get on the floor and lay on your stomach. Put your elbows under your shoulders and then lift your head and neck. Hold the lift for three seconds and then return to the starting position. Do this 10 times, take a 30-second break and then do it again.

In order to strengthen your upper back and middle back muscles, take an exercise band and hold it by the ends. Hold your arms out at shoulder height. Pull with both hands until your fell pressure building on your rib cage area. Hold the position for 2 seconds and then return to the starting position. Do this exercise 10 times, take a 30-second break and then repeat the set.