How To Relieve Middle Back Pain

Whether everyday, busy life has gotten in the way, or you’ve recently switched jobs and are spending more time at a desk – there are many reasons why you might be finding yourself currently struggling with back pain, especially in the middle area.

How To Relieve Middle Back Pain?

Even though we all know that it’s important to make sure that we’re moving our bodies each day and taking the time to stretch, sometimes that isn’t always something that we can do, especially when our hectic schedules take over.

In this guide, not only are we going to be providing some helpful information on why it’s so important to stretch your back, we are also going to be providing you with some simple ways that you will be able to do it – regardless of how busy your life is. When you’re ready – jump right in.

Why Should You Stretch Your Back?

Even though stretching isn’t something that you should take as a “one size fits all” fix for middle back pain, it can certainly help in relieving some of the pain that you are expiring.

When done correctly, stretching all areas of your back (not just the middle part) will have the potential to help loosen up the area and get rid of built-up toxins all the while helping to strengthen your back, too.

 However, before you go ahead and begin attempting any of the stretches that we are going to be talking you through below, you should be sure that you are stretching with the proper technique to ensure both care and safety.

If you have any concerns or underlying health issues, then you should be sure to be extra careful when you are stretching your back so that you do not cause any injury.

In addition to this, we also strongly recommend that you take the time to talk with your doctor before you go ahead and begin stretching or trying a new exercise.

By making sure that you are discussing with your doctor prior to beginning these stretches, not only will your doctor be able to provide you with their professional advice on whether or not these stretches are going to be suitable for you, but they will also be able to help assist you with some additional treatment for helping to relieve your back pain should you need it. 

Of course, along with all of the above, it is also important to make sure that you are also remaining aware of what your body’s limits are when carrying out these stretches.

You are always going to be the best judge of how much your body will be able to withstand, and it is important that you are listening to your body during each stretch to prevent causing any discomfort or pain.

Stretches To Relieve Middle Back Pain

How To Relieve Middle Back Pain?

Now that we have taken a closer look at why stretching can be beneficial to middle back pain, we are now going to be talking you through some of the top stretches that you can try today to help relieve your middle back pain.

As we have already mentioned above, if you have any underlying health issues or concerns, then we strongly recommend that you consult with your doctor prior to going ahead with the stretches that we are going to be listing below. Let’s take a look at them;

  1. Child’s Pose: The first stretch that you can try at home to relieve middle back pain is the classic child’s pose. Oftentimes, middle back pain can be caused by strains in other areas of the back, and this traditional yoga pose will be able to stretch your gluteus maximus and spinal extensors which can actually help to relieve pain.
  1. Seated Twist: Next up, we have selected the seated twist. By far one of the most effective yoga poses for middle back pain, the seated twist is performed by sitting cross legged on the floor (or yoga mat) with a straight back. Then, the body is twisted to the left, with the right hand extending outside of the left knee, and the left hand is placed behind the back for support. You can then repeat on the other side. This stretch will provide deep relief and is ideal for those who often sit hunched over while working.
  1. Thread the Needle: This is another awesome yoga pose that can be used to relieve pain. To perform this pose,start on your hands and knees, ensuring that your knees are positioned directly under the hips. From there, walk out your hands until they are under your shoulders, and then take your right arm and move it under your left arm, all the while rotating your chest outwards. From there, you will need to lower your right shoulder as much as you can, while gently placing your head on the floor for support. You can then repeat this on the opposite side.
  1. Cat and Cow Pose: Ideal for beginners, the cat and cow pose is a gentle way to enjoy some deep relief in the middle area of your back, Simply go onto your hands and knees (we recommend using a yoga mat or blanket if you do not have one) and gently begin to arch your back to achieve the cat pose, and then gently bring your stomach down towards the ground to achieve the cow pose. 
  1. The Latissimus Dorsi Stretch: Last but not least, another great way that you can stretch your muscles is with the latissimus dorsi stretch – which isn’t as complicated as it sounds. Simply sit up or stand up straight and place one arm behind your back, bending the elbow – place your other hand on the outside of your upper arm and gently push downwards for relief. Repeat on the other side.

Wrapping Up

There we have it! Now that you have taken the time to read through all of the above, we hope that we have been able to assist you in achieving middle back relief. Thanks for reading.

Angela Frederik
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