Middle Back Pain Exercises
There are many causes of middle back pain. In most cases, it is a result of strain or sprain in back muscle, or because of some traumatic injury. Bad posture, wrong exercises or excess workout can also cause middle back pain. The most common cause for back pain is slipped disc. Here, in this article, I have put down some exercises which can provide you relief from back pain. If you are suffering from severe back pain, it is recommended that you consult a physician before trying out these exercises
Child-pose
Kneel down and keep your toes straight. Slowly touch the ground with your head. Even if you are not able to touch the ground with your head, just bend as much close to the ground, as you can. Stretch your hands and touch the ground. Your arms should touch your ears. There is a variation in this position. Instead of stretching your hands to the front, you can stretch them backwards and clasp your palms. Slowly touch your head to the ground
Stick Exercise
Stand up straight. Take a stick and stretch your hands and hold the ends of the stick. Hold the stick at the back, just under your neck. Now slowly rotate to the right side. Stay in this position for at least 30 seconds, repeat the same procedure for your left side too. There should be a
strain on your middle back
Stretching
Stretching is very good for all muscles (not only the middle back ones). If you have a muscle pain, regular stretching of your muscles will definitely help. Stand straight with your legs a bit apart. Extend your arms on the sides. The arms should be straight, stretched and not folded. Now slowly turn to your left side, without moving your feet. Stretch only to the point you are comfortable. Repeat the same for the right side
Cat Stretch
Get on all fours. Your weight should be evenly distributed. Keep your back flat. Drop your head and round up like a cat. Stay in this position for at least 14-15 seconds
Head Stretch
Sit down, with your back straight. Clasp your hands behind your head. Gently pull your head forward, bringing your chin to your chest. Stay in this position for 8-10 seconds
Back Stretch
Lie on your back. Bend your knees and keep the feet flat on the floor. Keep your arms relaxed. Raise your right arm straight up to 90 degrees angle and keep moving it in a half circle, until it is extended up behind you. Relax for a second and reverse the movement. Repeat the same exercise with your left arm
Leg Stretch
Stand straight keeping your legs together. Now stretch only your right hand in the upward direction. Your arm should touch your ears. Keep the other hand close to your body. Now bend sideways towards the left. Don't bend your knees. Now keep your right hand down and stretch your left hand in upward direction. Bend sideways on the right side. This exercise is also good for lower back pain
The best remedy for middle back pain is complete rest. Remember, always perform these exercises slowly and gradually. Once pain has subsided, back strengthening exercises should be performed to keep all the muscles of the trunk strong. This will safeguard your posture and reduce the risk of future back injuries. Other than these exercises you can also try yoga, swimming, cycling, and aerobics. If you don't have time for these exercises, a brisk walk for half an hour may also work wonders
By Gauri Waikar
Read more at Buzzle: http://www.buzzle.com/articles/Middle-Back-Pain-Exercises.html
There are many causes of middle back pain. In most cases, it is a result of strain or sprain in back muscle, or because of some traumatic injury. Bad posture, wrong exercises or excess workout can also cause middle back pain. The most common cause for back pain is slipped disc. Here, in this article, I have put down some exercises which can provide you relief from back pain. If you are suffering from severe back pain, it is recommended that you consult a physician before trying out these exercises
Child-pose
Kneel down and keep your toes straight. Slowly touch the ground with your head. Even if you are not able to touch the ground with your head, just bend as much close to the ground, as you can. Stretch your hands and touch the ground. Your arms should touch your ears. There is a variation in this position. Instead of stretching your hands to the front, you can stretch them backwards and clasp your palms. Slowly touch your head to the ground
Stick Exercise
Stand up straight. Take a stick and stretch your hands and hold the ends of the stick. Hold the stick at the back, just under your neck. Now slowly rotate to the right side. Stay in this position for at least 30 seconds, repeat the same procedure for your left side too. There should be a
strain on your middle back
Stretching
Stretching is very good for all muscles (not only the middle back ones). If you have a muscle pain, regular stretching of your muscles will definitely help. Stand straight with your legs a bit apart. Extend your arms on the sides. The arms should be straight, stretched and not folded. Now slowly turn to your left side, without moving your feet. Stretch only to the point you are comfortable. Repeat the same for the right side
Cat Stretch
Get on all fours. Your weight should be evenly distributed. Keep your back flat. Drop your head and round up like a cat. Stay in this position for at least 14-15 seconds
Head Stretch
Sit down, with your back straight. Clasp your hands behind your head. Gently pull your head forward, bringing your chin to your chest. Stay in this position for 8-10 seconds
Back Stretch
Lie on your back. Bend your knees and keep the feet flat on the floor. Keep your arms relaxed. Raise your right arm straight up to 90 degrees angle and keep moving it in a half circle, until it is extended up behind you. Relax for a second and reverse the movement. Repeat the same exercise with your left arm
Leg Stretch
Stand straight keeping your legs together. Now stretch only your right hand in the upward direction. Your arm should touch your ears. Keep the other hand close to your body. Now bend sideways towards the left. Don't bend your knees. Now keep your right hand down and stretch your left hand in upward direction. Bend sideways on the right side. This exercise is also good for lower back pain
The best remedy for middle back pain is complete rest. Remember, always perform these exercises slowly and gradually. Once pain has subsided, back strengthening exercises should be performed to keep all the muscles of the trunk strong. This will safeguard your posture and reduce the risk of future back injuries. Other than these exercises you can also try yoga, swimming, cycling, and aerobics. If you don't have time for these exercises, a brisk walk for half an hour may also work wonders
By Gauri Waikar
Read more at Buzzle: http://www.buzzle.com/articles/Middle-Back-Pain-Exercises.html
