Middle back pain alludes to torment or uneasiness in the thoracic spine — the locale of the back between the rib confine and the base of the neck. In this region, there are 12 spinal circles, a few vertebrae, and numerous muscles and tendons. Any of these structures can wind up disturbed or harmed, prompting center back torment. This article describes you middle back pain exercises to discover techniques to find relief from middle back pain.
Middle Back Pain Exercises: Doctors Usually Suggest to Treat
Several exercises may help to stretch and strengthen the muscles in the middle back to treat and prevent pain.
Beneficial stretches include:
- Cat-Cow Pose: Position yourself on your hands and knees. Then, arch your back as far as comfortable (like a cat) before sinking your back toward the ground in a U-shape (like a cow).
- Cobra Pose: Lying flat on the ground, use your arms to prop up the upper body, stretching the back.
- Seated twist: Sitting cross-legged, twist your upper body to the right, placing your left hand on the right knee for support. Repeat on the other side.
Middle back pain exercises include:
- Low-impact activities. Good options include yoga, swimming, and walking.
- Core-strengthening exercises. Working the abdominal and back muscles using bridges and planks helps to support the back.
People should speak with a doctor or physical therapist before beginning any new exercise regimen.
In addition to Middle back pain exercises
Doctors usually suggest home remedies first but may recommend medical and surgical interventions if needed. At-home methods to treat middle back pain include:
Contrast therapy: Alternating hot and cold compresses, or ice and heat, can provide relief from many types of middle back pain. Heating pads and cold compresses are available for purchase online.
Over-the-counter pain relief: Ibuprofen (Advil) or naproxen (Aleve) may relieve pain and swelling. These medications are also available for purchase online.
- standing tall with the shoulders back
- not slouching
- taking regular breaks from sitting or using a computer