Middle Back Pain Exercises
Middle back pain exercises can be used to reduce symptoms of middle back
pain. In addition, middle back pain exercises can also be used to reduce
the chances of reoccurrences of middle back pain. This area of the back
can become injured by a number of factors. A single trauma to the back may
often cause pain in the region. Additionally, posture can often play a
large role in the development of pain in the middle back.
Exercise can be helpful for middle back pain for mainly two reasons. To
begin with, exercises help to add strength to the muscles and structures
of the back. With added strength, the back can generally endure more
strain and pressure, thereby resisting injury. In addition, exercise can
also help to add flexibility to the structures of the middle back. Added
flexibility will also help to reduce current back strain and help to
prevent further instances of middle back pain.
There are some traditional exercises available that can help pain in the
middle back. Swimming, for example, is an excellent exercise that can
increase strength and flexibility in the back, while not placing too much
strain on the area. Additionally, exercises that are simple and do not
generally focus on the back, such as walking or bicycle riding are also
helpful for back pain because they help to get large muscle groups
throughout the body in shape, which also aids in a healthy back.
With regular exercise, middle back pain can be greatly diminished. Taking
as little as 20 minutes a day a few times a week can help. Also
maintaining good posture is also one of the most important steps in
achieving a healthy back.
When suffering from middle back pain, itís also important to avoid
exercising too much. Exercising for too long or increasing the level of
difficulty too soon can add much strain to the back and can add or worsen
symptoms of back pain. Remember to ease into any exercise routine
gradually to avoid overdoing it. Also, remember to stretch before and
after exercise. These relatively simple steps are often forgotten and can
add to the risk of developing an injury.
Below are a few exercises that may help to relieve the discomfort of
middle back pain.
Middle Back Pain Exercise #1:
Stand up straight. Next, take a broom handle or long stick and place
behind your back just under the neck. Hold onto each end with each of your
hands. Slowly, begin swinging to your right and then to your left. The
motion helps to stretch and flex your torso and can therefore help relieve
middle back pain discomfort.
Middle Back Pain Exercise #2:
Lay down flat your stomach. Place your arms straight along your sides and
keep your palms facing upwards. Next, begin to slowly raise your head,
neck, and back off the ground. Hold and slowly repeat several times.
Middle Back Pain Exercise #3:
Get onto the ground on all fours. Clasp your hands together and keep your
elbows on the ground at ninety degree angles. Now, slowly bring your head
down as you raise and arch your back upwards. Hold for several seconds and
then lower your back down. Slowly repeat this motion about 10 times.
Middle Back Pain Exercise #4:
Sit on a stool or surface that does not have a backing. Place your arms
behind your back and clasp your hands together. Next, stretch your head
and arms behind you, clenching your middle back. You should feel your
chest stretch and expand. Hold for several seconds before releasing and
repeating this exercise several times.