Middle Back Pain
Exercises for Middle Back Pain
Mid-back or middle back area is recognized as the portion of human body that starts just below the neck, covers the center of shoulder blades and ends just above the rib cage’s bottom. The pain, falls in this area, is named as middle back pain. Most of the patients, suffering from this pain, are unaware of the reasons behind their back ache. Sometimes, the understanding of the reasons that cause back pain requires more investigation, unless a physical blow is seen to the area. Only 5 to 10 percent of such pains are known as chronic, while around 80 percent are short-lived. Exercises can promote healing process of middle back pain, which is very common in rapidly growing computer-centered society.
1. Sit or stand by opening your legs exactly to the width of your shoulders. Now turn your torso, placing left hand on right knee, toward your right knee. Pull yourself until a stretch is not felt in middle back area. Hold in this position between 10 and 20 seconds and then free yourself. Repeat the same process for minimum five times and increase gradually.
2. Stand while opening your legs to shoulder width, hold onto a couch or a table to get stability. Start tilting your head, shoulders and back towards back and remain in this position until a stretch is felt in middle back area. Count till 10 before coming back to normal position. Repeat it 10 times and increase gradually.
3. Sit down, spread your legs in straight and place both of your hands flat at any of your side on the floor. Now start moving your upper part of body to that side where you’ve placed your hands already. Your hands will face a small weight. Remain in this position until your mid-back feels stretchy. Repeat it on each side minimum of 5 times.
Though above-mentioned exercises are helpful in promoting relief for middle back pain, but stop the activity immediately if you feel extra pain.
