Home Exercise Library

Upper and Mid Back Exercises

Clinical content from the Auto Injury Chiropractic home rehab program. Final clinical reviewer: Dr. Seth Hill, DC. How we review content

Seat belts and bracing during a crash often leave the upper and mid back stiff and sore. These phases work on breathing, rib and spine motion, then shoulder blade strength and posture.

These exercises are for education. After a car accident or injury, get checked by a provider before you start. They do not replace an exam. Start with Phase 1 unless your provider has moved you up.

The four phases

Do not start these exercises if:

You may have a broken bone in your upper or mid back. Wait until your provider checks your scans and says it is safe.
You have any of the warning signs listed on this page.

Common questions

When can I start these exercises after a car accident?

After a provider has examined you. Some injuries need imaging or other care first. If you are our patient, your provider will tell you which phase to start and show you each exercise.

Should the exercises hurt?

A small stretch or mild muscle effort is okay. Sharp pain, pain that spreads, or pain that lasts after you stop is not. Stop, try a smaller movement, and tell your provider.

How long does each phase take?

Many people spend about a week in each phase. Your provider decides when you move up, based on how you are doing at your visits.

Are these the same as my printed handout?

Yes. These pages match the home exercise handouts our providers give out in the clinic, with photos and a demonstration video for each exercise where one is available.

Stop and get help

Nerves or brain

Numb or tingly arms, hands, face, or legs.
Weak grip, weak arms, or weak legs.
Slurred words or face droops.
New vision changes or double vision.
Sudden loss of balance.

Heart or breathing

Chest pain or trouble breathing.
Heart beating fast or skipping.
You pass out or almost pass out.

Getting worse

Pain wakes you from sleep and will not stop.
Pain gets worse each day.
A new symptom you did not have at your first visit.
You cannot control your bladder or bowels.

Other

Fever, chills, or weight loss with your pain.
A new injury to the area since your first visit.

If you are one of our current patients, call the clinic and inform your provider right away, or seek emergency care right away. For a life-threatening emergency, call 911.