10 Best Exercises for Upper and Middle Back Pain

There are different reasons why you may be feeling upper and middle back pain. While you are probably wondering already about the things that you can do like undergoing treatments in order to get rid of the pain because you cannot take it anymore, you have to remember that there are several exercises that you can do in order to get rid of the pain.

At this point, you may be wondering why you would need to do some exercises when the pain is almost unbearable. These exercises will help you out plus you do not have to spend a lot of money on treatments to make the pain go away. Before anything else, you have to know the main reasons why you might be feeling upper and middle back pain.

Upper and Middle Back Pain
Upper and Middle Back Pain

Reasons for Upper and Middle Back Pain

  • Strain or Sprain in Back Muscle – It is likely that you have done a sudden movement that caused your muscle to become strained. It is also possible that you have carried something heavy and it has caused your back muscles to become strained. No matter what the reason is, the sprain in your back muscle can be uncomfortable.
  • Bad Posture – There is a possibility that you have had bad posture all your life but you have not realized it yet. Do remember that trying to improve your posture can help stop the strain of your back muscles too.
  • Slipped Disc – This is the condition wherein the spine is affected because one of the discs is pressing on the nerves because of damage. This is also known as herniated disc and is known to be the number one cause of upper and middle back pain depending on where the slipped disc is located.
  • Wrong Exercises – There are times when you probably have not read up well on how each exercise can be done or it is also likely that you have assumed that doing a certain exercise does not require many tips on how to do it correctly. When you exercise wrong, the wrong muscles get targeted and this might strain the other body parts in the process.
  • Excess Exercising – There is always such thing as too much. When you exercise too much and you do not rest, this can strain your muscles a lot. This is the reason why people are not recommended to lift weights two days in a row. Ample amount of time should be given so that the muscles can recuperate and become stronger.

Here are just some of the possible reasons why you are getting middle and back pain. There may still be others more that are not listed above.

10 Best Exercises for Upper and Middle Back Pain

Exercising can bring lot of good benefits. Aside from the fact that the body will become healthier and stronger, these exercises are meant to target the pain that you are causing in your upper and middle back. Do these exercises constantly and you will surely see the differences.

1.Child Pose

Upper and Middle Back Pain
Child Pose
  • What you would need to do is 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 arm rest.
  • Place your right hand on the left arm rest 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 in order 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.
  • Make sure that your weight is evenly distributed in all four parts of your body that is 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 up about 90degrees and keep it moving in a half circle.
  • Relax for about 2 seconds then raise your left arm up 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 the back of your chair to support your weight.
  • Swing your right leg diagonally going to opposite directions.
  • Swing the leg back a couple 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 that you can do in order 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 to enroll in yoga class. Doing yoga can help stretch the muscles and is known to 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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