10 Best Exercises for Upper and Middle Back Pain

Do you often feel unbearable back pain, especially in the upper back and middle back? This is a common condition, and most people will suffer back pain at some point in their lives.

There are many reasons for back pain, such as injury, muscle strain, poor posture, overwork, etc. To eliminate the pain, you can try some medications. In addition, some exercises can help you get rid of the pain. However, before trying these methods, be sure to consult your doctor first. In some cases, the wrong exercise may cause pain to worsen.


Upper and Middle Back Pain
Upper and Middle Back Pain

Common Causes of Upper and Middle Back Pain

  • Back muscle strain or sprain – this is a common cause of back pain. It may be that you suddenly felt a strain on your back muscles during work or exercise. This pain is usually severe, and sometimes you will be unable to move.
  • Poor posture-For people who often use computers for office work are the main cause of back pain. Poor posture for a long time can compress nerves, causing muscle tension and pain.
  • Slippage of the intervertebral disc-The spine is affected because a type of intervertebral disc is damaged and pressed against the nerve. This is also called a herniated disc and is the main cause of upper and middle back pain.
  • Wrong exercise-The wrong exercise method not only does not have a beneficial effect on the body, but it can also cause damage to the body. So when you exercise, you must follow the arrangements of the fitness coach.
  • Excessive exercise-The muscles of the human body also need time to rest. Excessive exercise can cause muscle tension and an inability to relax, easily leading to strains or sprains.

10 Best Exercises for Upper and Middle Back Pain

Exercising can bring many good benefits, aside from the fact that the body will become healthier and stronger. Do these exercises constantly, and you will surely see the differences.

1.Child Pose

Upper and Middle Back Pain
Child Pose
  • You would need to first kneel on the ground and bend your head as close to the ground as possible.
  • Stretch your hands forward.
  • Stretch your hands backward. Do remember that you are not supposed to change your first position while stretching.
  • Touch your head to the ground in a slow manner and stay in that position for 20 seconds.
  • Repeat this at least twice.

2.Sitting Rotation

Sitting Rotation
Sitting Rotation
  • Choose a chair with an armrest.
  • Sit on the chair upright.
  • Turn to the left slightly and place your left hand on the left armrest.
  • Place your right hand on the left armrest as well.
  • Do not turn your neck while the rest of your body turns to the left.
  • Go back to starting position and do the same to the right.

3.Head Stretch

Head Stretch
Head Stretch
  • Sit on the floor with your back straight. Make sure that your posture is correct.
  • Place your hands behind your head and slowly pull your head forward.
  • Slowly bring your chin towards your chest area.
  • Hold this position for about 10 seconds.

4.Stick Exercise

Stick Exercise
Stick Exercise
  • Stand up straight.
  • Make sure that you have a long, straight stick to use.
  • Stretch your hands to hold the ends of the stick.
  • Hold the stick at the back just under your neck and rotate to the right side slowly.
  • Do this position for about 30 seconds and do this to the left as well.

5.Chest Stretch

Chest Stretch
Chest Stretch
  • Stand with your knees slightly bent.
  • Clasp your hands behind your back and extend your arms going up from that position.
  • Make sure that your head does not get strained in the process.
  • Hold the pose for about 20 seconds.

6.Cat Stretch

Cat Stretch
Cat Stretch
  • Like a cat, make sure that you go on all fours.
  • Ensure that your weight is evenly distributed in all four parts of your body on the floor.
  • Make sure that your back is flat.
  • Drop your head and round up. Do this similarly to how cats do it.
  • Stay in this position for about 15 seconds.
  • Repeat at least 3 times.

7.Leg Stretch

Leg Stretch
Leg Stretch
  • Stand straight and make sure that your arms are on each side of your body.
  • Make sure that your legs are kept together.
  • Raise your right arm about 90degrees and keep it moving in a half-circle.
  • Relax for about 2 seconds, then raise your left arm about 90 degrees.
  • Make sure that you keep it moving in a half-circle.

8.Backward Leg Swing

Backward Leg Swing
Backward Leg Swing
  • Stand while holding on to the back of your chair to support your weight.
  • Swing your right leg diagonally, going in opposite directions.
  • Swing the leg back a couple of inches more, and then place your leg back on the floor.
  • Repeat the same exercise with your other leg.

9.Elbow Squeeze

Elbow Squeeze
Elbow Squeeze
  • Stand straight.
  • Place your arms behind your back and make sure that your hands are holding on to each other.
  • Move your elbows towards each other.
  • Tip your head back slightly.
  • Hold this position for about 10 seconds.
  • Repeat at least 5 times.

10.Sitting Toe Touch

Sitting Toe Touch
Sitting Toe Touch
  • Sit straight on the floor or on a chair.
  • Try to bend and slowly reach your toes.
  • Make sure that you will arch and stretch your back in the process of trying to reach your toes.
  • Return to the starting position very slowly.
  • Do this about twice.

The above-mentioned exercises are just some of the things you can do to help get rid of your upper and middle back pain. If you feel that doing these exercises can be a bit complicated, what you can do is enroll in a yoga class. Doing yoga can help stretch the muscles and get rid of different types of pain that are felt. Doing Pilates can help too.

2 thoughts on “10 Best Exercises for Upper and Middle Back Pain

  1. Wow! It’s great exercises. Thanks a lot. I also can recommend a highly successful program of quickly remediating and resolving pain using a combination of DNS (Dynamic Neuromuscular Stimulation), ISM (Integrated Systems Model), myofacial release techniques, chiropractic acupuncture, and ESWT (Extracorporeal Shock Wave Therapy).

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