5 Simple Upper and Middle Back Pain Relief Exercises Anyone Can Do
A happy life whittled down to the core is a healthy body and mind. An alarmingly high percentage of the populace in the US, especially the working adults (18-44 age group) face upper and middle back pain on a regular basis.
Usually, the upper and middle is more resilient as compared to the cervical and lumbar regions. These back pains are mostly caused by poor posture and prolonged strain. Most spine doctors prescribe adequate rest and sometimes physical therapy to recover from an injured back.
However, back pain that lasts over two weeks even after rest and care can imply a severe underlying condition. Some patients have even reported back pain being the first symptom that later led to a cancer diagnosis.
Easy But Effective Exercises to Beat Upper And Middle Back Pain
Spinal Twist
Spinal twists are arguably one of the best exercises to engage the inaccessible muscles in your middle back. This seated twist is proven to relieve stiffness and boost spinal mobility. Twist your spine until you feel a nice pull to your muscles and hold for a few seconds. If the pulling hurts your back, ease up a little. Over time you will be able to twist more.
Wide Leg Forward Bend
This is a great technique to engage your entire body, from the crown of your head to the soles of your feet. It is especially beneficial if you are looking to relieve spinal discomfort stemming from long hours sitting at the desk.
Cat Camel Stretch
The Camel and cat pose gently eases the spine’s mobility and strengthens the core muscles. This stretch can provide significant relief to middle back pain in particular. Along with pain relief, it also improves flexibility and posture. Hold each pose for a minute and release. Make sure you are careful to not strain a muscle during the exercise.
Cobra Pose
The cobra pose derives its name from the reared head of a cobra. The reclining back-bending pose restores strength and balance in the upper and middle spine. Yoga practitioners associate the cobra pose with better blood circulation and relaxation of the mind. This asana is also known to help patients suffering from chronic asthma.
Floor Back Stretch
This floor stretch is very simple and yet one of the most effective according to spine doctors. You need to lay on the floor, with your knees bent and feet placed flat on the floor. Now slowly rotate your hips to the left until your legs are on the floor. Hold the pose for 15 seconds, you should feel a gentle pull in your back muscles. Raise your legs to the middle and repeat on the other side.
Avail The Finest Spinal Care with J. Bridger Cox M.D.
J. Bridger Cox M.D. has brought to Oklahoma City unparalleled spinal care. Specializing in minimally invasive treatments, our exceptional team of spine doctors has helped hundreds of patients overcome acute back pain. Since our foundation in 2014, we have been faithful servers of the community at Oklahoma City.
**Disclaimer: This content is not a medical consultation and also it does not suggest any doctor-patient relationship.