7 Exercises to Start Today to Relieve Your Upper and Mid-Back Pain

Upper and mid-back pain is a reality for many of us. We spend much of our time sitting—hunched over desks or slouching on couches—forcing our back into an unnatural, rounded position for long periods. Stress and tension also tend to settle in the shoulders and back, leading to tightness and soreness. We want to feel better, but with busy schedules, it can be hard to know where to start.

While lasting relief requires changes to our movement patterns to address the root causes of muscle tension and imbalance, there are simple steps you can take to start feeling better. One of the easiest is incorporating a few targeted exercises into your daily routine.

Here are seven of my favorite exercises for relieving upper and mid-back pain—no extra equipment required (dumbbells optional). If you're unsure where to begin but know you want to move and feel better, try adding a few of these into your day as you take the next steps toward better health.

7 Exercises to Start Doing Today for Back Pain

1. V-Raises

V-raises are an excellent exercise for strengthening the shoulders, particularly the front and lateral delts, while also engaging the upper back for improved posture. By lifting light weights or resistance bands in a controlled V-shaped motion, this movement helps enhance shoulder stability, mobility, and endurance. V-raises are great for athletes, those recovering from shoulder imbalances, or anyone looking to build stronger, more resilient shoulders.

2. Floor Angels

Floor Angels are an excellent exercise for improving shoulder mobility, posture, and upper back strength. By engaging the scapular muscles and opening up the chest, this movement helps counteract the effects of poor posture from sitting or hunching over screens. It also enhances shoulder stability and can reduce tension in the neck and upper back. Whether you're looking to improve mobility, prevent injuries, or simply feel better, adding Floor Angels to your routine is a great choice!

3. Cat-Cow

The Cat-Cow stretch is a simple yet effective exercise for improving spinal mobility, relieving tension, and promoting better posture. By gently flowing between arching and rounding the back, this movement helps to loosen tight muscles in the spine, shoulders, and neck while also engaging the core. It’s a great way to warm up before a workout, cool down after exercise, or simply relieve stiffness from prolonged sitting. Whether you're looking to improve flexibility or reduce back discomfort, the Cat-Cow stretch is a great addition to any routine!

4. Bird-Dogs

The Bird-Dog exercise is a powerful movement for building core stability, improving balance, and strengthening the lower back. By extending one arm and the opposite leg while keeping the torso steady, this exercise engages the deep core muscles, glutes, and lower back to enhance overall coordination and control. Bird-Dogs are great for preventing back pain, improving posture, and developing a strong foundation for movement. Whether you're recovering from an injury or looking to boost core strength, this exercise is a must-have in your routine!

5. Jefferson Curls

Jefferson Curls are an excellent exercise for improving spinal mobility, hamstring flexibility, and overall posterior chain strength. By slowly rolling down one vertebra at a time with a controlled, weighted stretch, this movement helps lengthen tight muscles in the back and legs while strengthening the spine through its full range of motion. Jefferson Curls are particularly beneficial for athletes, lifters, and anyone looking to enhance flexibility and resilience in their lower back. Performed correctly, they can be a powerful tool for injury prevention and long-term spinal health.

6. Supermans

Supermans are a simple yet effective exercise for strengthening the lower back, glutes, and core while improving posture and spinal stability. By lifting your arms and legs off the ground while lying face down, you engage key posterior chain muscles that help support a healthy, pain-free back. This movement is especially beneficial for those who sit for long periods or experience lower back discomfort, as it helps counteract the effects of poor posture and inactivity.

7. Scapula Push-Ups

Scapula push-ups are a great exercise for strengthening the muscles around the shoulder blades, improving shoulder stability, and enhancing posture. By keeping your arms bent and focusing on the controlled movement of your shoulder blades, this exercise helps activate the serratus anterior, an essential muscle for shoulder health and injury prevention. Scapula push-ups are especially beneficial for those dealing with shoulder discomfort, poor posture, or looking to build a strong foundation for push-ups and other upper-body exercises. 

These exercises can be a great starting point on your path to recovery from upper and mid back pain. If you're in the Lincoln, Nebraska area and are currently dealing with back pain, book a session with us today and begin your journey toward living better!