5 Back Pain Exercises for the Upper and Middle Back

Upper and/or middle back pain may be quite debilitating and interfere with day-to-day activities. Think about extending and building up the muscles that support your thoracic spine to aid with this discomfort (upper and mid back). Here are 5 popular workouts you can do.

Back Pain
Back Pain Exercises

Exercise of press-ups

The muscles that are connected to the back of your spine are called back extensors, and they are the focus of this press-up or back extension exercise.

5 Back Pain Exercises for the Upper and Middle Back
Back Pain Exercises
  • Put your hands beneath your shoulders while lying on your stomach.
  • Holding your forearms and hips relaxed, raise your upper body onto your elbows. As you exhale, let your chest incline toward the earth. Mid-back stretching that is pleasant should be experienced.
  • Hold for five seconds, then briskly lower yourself to the ground.
  • Ten repetitions should be attempted. Build up gradually until you can maintain the posture for 30 seconds.

Step 2 may be made more challenging by maintaining both hips relaxed on the ground while rising your upper body onto your hands (instead of forearms). This is referred to as the cobra stance in yoga.

Cat-cow pose

The cat-cow stance is a little stretch that might assist your middle back discomfort.

Cat-cow pose
Cat-cow pose
  • Get on all fours, knees bent, and hands on the ground. It is ideal to have a neutral, straight back and neck.
  • Slowly contract your lower abdominals while tucking your chin in and arching your back toward the ceiling. A stretch throughout your spine should be felt.
  • Maintain for 5 seconds.
  • Releasing, take a neutral stance.
  • Lift your head, chest, and tailbone slowly toward the ceiling while allowing your spine and stomach slowly descend to the floor. Your spine should be stretched comfortably as a result.
    Maintain for 5 seconds.
  • Releasing, take a neutral stance.

The two postures should be switched off.

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lift the opposite arm or leg

Your back and abdominal muscles will become stronger via this exercise, which is also known as the yoga “bird-dog stance.”

lift the opposite arm or leg
lift the opposite arm or leg
  • Put your hands and knees together. Keep your back straight, place your hands just below your shoulders, and place your knees just below your hips.
  • Slowly extend the leg on the other side while extending one arm. Maintain your level and symmetry.
  • Take a few deep breaths while holding, then slowly return your arm and leg to the beginning position.
  • With your second arm or leg, repeat this movement.
  • A tissue box positioned on your lower back ought to stay there throughout the activity.

On each side, try to complete 10 to 15 repetitions.

Corner stretch

Poor posture is often the cause of upper back discomfort, which your chest muscles may make worse. The corner stretch is a quick and efficient exercise to develop good posture and chest muscle opening.

Corner stretch
Corner stretch
  • Look toward the room’s corner.
  • Set up your feet in a straight line approximately 2 feet from the corner.
  • With the elbows a little below shoulder height, place a forearm on each wall.
  • When the shoulders and chest are feeling well stretched, lean forward. Your lower back ought to be neutral (as it is while standing).
  • Between 30 and 60 seconds, hold the stretch.

If a corner is not accessible, another alternative is to carry out this stretch while standing in a doorway with the forearms resting on the jambs (sides of the door frame). Throughout the day, you may repeat this stretch three to five times.

Prone cobra

The advanced back extension exercise known as the “prone cobra” works your upper back muscles:

Prone cobra
Prone cobra
  • Lay down on the ground face down. A hand towel that has been folded up may be used to soothe the forehead.
  • Put the hands on the floor with the palms facing outwards.
  • Pinch your shoulders together and raise your hands off the ground. Hold your shoulders back and away from your ears.
  • Palms out, thumbs up, and elbows rolled in.
    Lift the forehead gently off the towel, about an inch, and maintain the eyes fixed on the ground (do not tip the head back and look forward).
  • Try to maintain the posture for ten seconds.
  • Ten repetitions should be attempted.

You may also raise your legs off the floor to significantly enhance the difficulty.

Your body should be pushed throughout exercise (whether you feel stretched or exhausted), but you shouldn’t have worsened symptoms afterward. If any of these activities worsen or exacerbate discomfort, stop right away and speak with your healthcare physician. An exercise program that is especially designed to address your symptoms and underlying illness may be developed by a physiatrist, physical therapist, or other competent healthcare expert.

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