Everyone is at some point involved in occupational, domestic, and recreational activities or at least one of those during their lifetime. Back pain can be caused by injuries sustained from these activities, due to high impact or overuse of the muscles of the back as well as alteration in the spinal structure. Maintaining an improper posture is however the most common cause of middle back pain, especially from sitting in the office.
One of the most effective ways that you can relieve pain in the mid back is by performance of of mid back stretches. These stretches are designed to engage your mid back muscles, strengthening them to be able to more effectively support your spine. They also increase the range of motion as well as flexibility in the spinal articulation. Below are the 3 most recommendable stretches that you can use to relieve pain in your middle back.
Supine twists
This is a combination of cardio and physical exercise. The main target is the muscles of your mid-back. The steps below can be followed.Start by performing a sideways swing or twists to stretch the muscles of your thorax.
- In a flat position with your back on the ground, form a bended knee structure with your soles resting on the floor and the knees towards your bosom.
- Take a gulp of air, with your pelvis and both your legs rotating leftwards.
- Stay still for about 10 seconds, with your knees attached with your trunk maintaining that position.
- Return to the original position as you slowly exhale.
- Repeat the steps, now rightwards.
Lengthwise stretch
These can be done from a similar position as the previous (supine) twists, only that stretching is now on a lengthwise basis. The target muscles are the same. In a laid down flat on the ground position facing up, perform the following steps:
- Stretch your legs out straight.
- Direct your hand towards your head, palms behind the head.
- Stretch upwards with your palms in the same position, to feel the engagement in your mid back muscles.
- Stay still for 10-15 seconds, returning to the original position.
- Stretch your legs downwards and lengthwise like you want to be taller.
- When you feel a tension, stay still for close to 20 seconds.
- 10 to 15 reps can work well.
Prayer pose
The prayer pose is also another effective stretch that you might want to try out. It entails maintaining a position as if you’re in prayer session. Follow the steps below.
- With your head getting the closest you can to the ground, bend to get into a kneeling position; concurrently stretching your hands forward to touch the ground in front.
- Maintain this position for close to 20 seconds retracting to the original position.
- Perform a backward stretch with your hands behind your back, so that the back of the head touches the ground.
- Retract to the original position after staying still for about 10 seconds.You can also kneel down and sit on your heels, stretching your arms straight until the point where you feel some pressure in your thorax muscles. Here, give it a hold of about 15 seconds. 2 to three reps can do for this alternative child pose stretch. In this position also, you can rotate both your arms leftwards, and rightwards, maintaining the stretching pose for about 15 seconds respectively. These twists are crucial for spinal strengthening.
The Quadruped Extension Rotation
To improve the range of movement and increase flexibility of spine and mid back muscles, the quadruped extension rotation is a stretch you might as well want to try out. It also involves lying on the ground. Here are the steps to follow.
- Get into a kneeling position with your elbows and knees.
- Lift your left arm to the back of your head and twist your trunk to the right, observing that your left elbow swivels to your right straight arm.
- Now, retract your trunk to the original position, taking it a bit further so that you face the wall on your left. Your hips should remain still.
- Ensure that your trunk originates from the central point (the spine) during every turn.
- After about 10 reps, repeat the procedure to the opposite direction, the right elbow and trunk to the left.
On following the above steps for the stretches, you can leave yourself with nothing but stronger middle back muscles, with relieved pain. They can also be effective in aligning your spine and enhancing the mobility as well as the flexibility of the area. You should however be cautious enough to consult your health care provide before doing any of these stretches, especially if you have an underlying medical condition, pregnant, or you are undertaking some medication.
