Exercises are used to reduce the uncomfortable symptoms that middle-back pain causes. Repeating these exercises can help prevent your middle-back pain from reoccurring. Exercise can add strength to the muscles of the back and that helps prevent future straining.
Start by standing up straight. Place either a broom handle or a long, slender stick behind your back. With the stick just under your neck, hold it using both hands. Start out slow and begin swaying the stick back and forth, side to side. This swaying motion helps flex the torso, eliminating back pain and discomfort.
Get on all four on a carpeted floor. Clasp your hands together while keeping your elbows on the ground at a 90-degree angle. Slowly bring your head down and arch your back. Hold this position for about 10 seconds, then release. Repeat this exercise 10 times.
Lay down flat on your stomach. Put your arms straight down along your sides, keeping your palms facing upwards. Slowly, begin to raise your back, neck and head off of the ground. Hold this position and repeat several times.
Using a stool or backless chair, place your arms behind your back and clasp your hands together. Stretch your arms around your back and clench onto your middle back, hands together. You should be able to feel your chest stretch and expand during this exercise. Hold this position for about 10 seconds, then release. Repeat this exercise five times.