3 Exercises for Effective Relief from Mid Back Pain

 

Many of us experience that nagging ache or tightness across the mid back. This mid back pain can be caused by a variety of factors, but often stems from poor posture. Let's delve deeper into the reasons behind mid back pain and explore some easy exercises to help you achieve lasting relief.

Mid Back Pain

The mid back, also known as the thoracic spine, is a crucial part of your upper body. It provides support and structure, and allows for movement. Muscles and ligaments run along the spine in this area, and any strain or tension in these tissues can lead to mid back pain.

Here are some common culprits behind pain across the mid back:

• Poor Posture: Slouching, hunching over a computer, or rounding your shoulders can put strain on the muscles in your mid back.
• Muscle Strain: Overuse or repetitive motions can lead to strained muscles in the back.
• Stress: Carrying tension in your shoulders and upper back can contribute to mid back pain.
• Arthritis: Degenerative changes in the spine can cause pain and stiffness.

Combating Mid Back Pain with Exercise

The good news is that mid back pain is often treatable with simple home remedies, including exercise. Here are 3 exercises specifically designed to target and relieve mid back pain:

1. Cat-Cow Stretch

This gentle yoga pose stretches and loosens the muscles in your back.

• Begin on all fours, with your hands shoulder-width apart and knees hip-width apart.
• Inhale, arch your back slightly, letting your belly sink towards the floor (cow pose).
• Exhale, round your back towards the ceiling, tucking your chin (cat pose).
• Repeat this movement slowly and rhythmically for 10 repetitions.

2. Thoracic Spine Rotation

This exercise improves flexibility and mobility in the mid back.

• Sit on a chair with your feet flat on the floor.
• Place one hand on your opposite knee, and the other hand behind you, resting on the chair back.
• Gently twist your torso towards the hand behind you, looking over your shoulder.
• Hold for 15 seconds, then repeat on the other side.
• Perform 3 sets of twists on each side.

3. Doorway Stretch

This stretch opens up the chest muscles that can contribute to mid back pain.

• Stand in a doorway with your arms raised overhead.
• Lean forward, placing your forearms on either side of the doorway.
• Gently step one foot forward, creating a stretch across your chest.
• Hold for 30 seconds, then switch legs and repeat.
• Perform 2-3 sets of this stretch on each side.

Remember:

• Always listen to your body and stop any exercise that causes pain.
• If your mid back pain is persistent or severe, consult a healthcare professional for diagnosis and treatment.

By incorporating these exercises into your routine, along with maintaining good posture, you can find lasting relief from mid back pain and improve your overall back health.