The Best Back Exercises for Mid-Back Pain

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Several factors contribute to pain in the middle of your back, such as improper posture and pain resulting from an injury. Exercise can help relieve the pain in your back and strengthen the muscles around the spine needed to support your back. Mid-back exercises performed daily can also help with flexibility and add structure to the back.

Child Pose

  • The child pose is performed by kneeling on the ground and bending toward the ground with your head as close to the ground as possible. Stretch your hands forward with your arms touching your ears and touch the ground. Alternately, you can stretch your arms backward with your hands clasped to your back, then slowly touch your head to the ground. Hold the pose for 10 to 20 seconds, then repeat.

Head Stretch

  • For the head stretch, sit on a chair or on the floor with your back straight. Clasp your hands behind your head and gently pull your head forward. Bring your chin to your chest and remain in this position for eight to 10 seconds then repeat.

Chest Stretch

  • Stand with knees slightly bent to perform the chest stretch. Clasp your hands behind your back then extend your arms up without arching your back. Hold the pose for 10 to 20 seconds then repeat.

Leg Stretch

  • To perform the leg stretch, stand straight with your legs together. Stretch your right hand upward with your arm touching your ears while keeping the left arm close to your body. Keep your right hand down and bend toward the left without bending your knees. Do several repetitions then repeat with the opposite side.

Backward Leg Swing

  • For the backward leg swing, stand while holding onto the back of a chair for support. Tighten your abs and swing your left leg back diagonally until you feel your buttocks tighten, then swing the leg back a couple more inches, then bring the leg down. Do several repetitions, then repeat with the right leg.

    Performed daily, these exercises strengthen shortened muscles, align the spine, and increase mobility of the joints of the spine, thereby relieving mid-back pain. You should start with five repetitions of each exercise and gradually increase to 15 repetitions as you feel your back getting stronger. By regularly stretching combined with some aerobic exercise such as swimming or walking, you should begin to see and feel results in six to eight weeks. However, make sure to consult your physician before starting any exercise program, or it might result in further injury.

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