Back Pain Exercise

Pain in the middle of your back may be attributed to several causes. Injury, back muscle sprain, bad posture, doing wrong kinds of exercises or too much workout may be the reason for your middle back pain.

Pain in the middle of your back may be attributed to several causes. Injury, back muscle sprain, bad posture, doing wrong kinds of exercises or too much workout may be the reason for your middle back pain. You may also experience pain if you had strained your back. This article describes some exercises that would help you get relief from the pain. However, if the pain is unbearable, it would be best if you first consulted your doctor before you begin these exercises.

Child-pose: In this exercise, you kneel down making sure to keep your toes straight. Now bend down slowly and try to touch the floor with your head. Try to bend down as far as you are able. Now, stretch out your hands, keeping the arms close to your ears, touching them. Try to touch the floor with your fingers. You can try a slight variation. Instead of stretching out the hands in front, you may stretch them towards your back and clasp your palms. Bend forwards as before and touch the floor with your head.

Stick exercise: You do this exercise standing up straight. Now take a stick, place it just below your neck, holding each end with your hands. Keeping this position, slowly turn, without moving your feet, to your right. Stay in this position for at least 30 seconds. Rotate back to face front and repeat the rotating movement to your left. You should feel the stretching in your middle back.

Stretching: This exercise is excellent for all the muscles in your body. Regular stretching will help you get relief from back pain. To stretch, stand straight, keeping your legs slightly apart. Stretch out your arms to the side, making sure that they are straight, not bent at the elbow. Now, without moving your feet, turn to your left as far as you can. Stop if when you feel the strain. Repeat this rotation to the right side.

Cat stretch: Get on all fours, making sure to keep your back straight and your weight evenly distributed. Now arch your back, like you see the cats do, when they get up from a nap! Hold this position for about 15 seconds.

Head stretch: You sit down for this exercise. Keep your back straight. Do not slouch. Clasp your hands at the back of your head and gently pull down your head until your chin touches your chest. Keep this position for about 10 seconds.

Back stretch: You do this exercise lying flat on your back. Now, bend your knees, making sure to keep your feet flat on the floor. Keep your arms nice and relaxed. First, raise your right hand until it is at 90 degrees to your body. Now swing it backwards to make a half circle, until your hand is fully extended behind you. Relax in this position for a few seconds and bring back the arm to your side again. Repeat this with your left hand.

Leg stretch: For this exercise, you must stand up straight, keeping your legs and feet together. Now stretch out your right hand to point above your head, while keeping your arm close to your head and touching your ears. Your right hand must be kept hanging down and close to your body. Hold this position while you slowly bend towards your left. Make sure that you do not bend your knees. Straighten up, bring your right hand down to the side of your body and repeat the exercise with your left hand and bending towards your right. This exercise will not only relieve middle back pain it also helps relieving lower back pain.

Make sure that you perform all these exercises slowly, be careful not to over do them. Repetitions should be increased only gradually. When you get some relief from the pain you may follow some back strengthening exercises so that all the muscles of your upper body are strong and in good condition. Make sure that you have a good posture all the time. These precautions will help you avoid injuries in the future. Yoga, swimming, cycling and aerobics are also activities that will do your body a world of good. When all is said and done, there is nothing like complete rest to give you relief from middle back pain.

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