Back pain, especially short-term pain, is one of the most common medical complaints in the United States. A variety of lifestyle factors, medical conditions, and injuries can lead to pain in the middle back.
Symptoms of mid back pain can include:
- short, sharp pains
- a dull, constant ache
- muscle tightness or stiffness
- a reduced range of motion
The following eight stretches are easy to do at home or in the office, and they can help relieve mid back pain, loosen tight muscles, and improve mobility.
1. Seated twist
The seated twist stretch can help determine how tight the mid back muscles are, while gradually increasing the range of movement in both directions.
Postures that involve a lot of sitting with hunched shoulders can cause the mid back muscles to tighten, limiting the spine’s ability to twist. A person should focus on sitting upright, with the back straight and the head in a neutral position.
To perform the seated twist:
Repeat this stretch three or four times on each side. When working at a desk, practicing this and similar stretches throughout the day can help relieve tension in the back.
2. Child’s Pose
Child’s Pose is a restful, very simple yoga pose. It allows the spine to elongate passively while the person rests over their knees.
This variation keeps the knees apart to stretch the core abdominal muscles that connect the lower back to the long leg bone.
Placing the arms over the head gently stretches the latissimus dorsi, a large flat muscle that connects the spine and the long arm bone.
To perform the Child’s Pose:
3. Thread the Needle
Thread the Needle is a yoga pose that stretches the sides of the body, including the latissimus dorsi. This stretch can also help loosen the muscles of the upper back.
To get the most benefit, focus on keeping the arms extended outwards and maintaining a stretch that is comfortable, not painful.
To perform Thread the Needle:
Like the Child’s Pose, the Cat-Cow Pose is another simple and gentle yoga exercise. It helps stretch and loosen the shoulders and the muscles that run the length of the spine.
Performing it regularly will gradually increase a person’s flexibility.
To perform the Cat-Cow Pose:
5. Latissimus dorsi stretch
A person can do this stretch while seated or standing. It is important to keep the spine elongated and the chest raised. This simple exercise also stretches the serratus muscles under the arms.
To perform the latissimus dorsi stretch:
6. Passive backbend
This simple pose can bring relief after sitting at a desk all day. It stretches the scalene neck muscles, the serratus muscles, and the chest.
The passive backbend involves placing a supporting object beneath the back, such as a back roller, a foam noodle, or a rolled up towel or yoga mat.
To perform the exercise:
7. Cobra Pose
This yoga pose focuses on active back bending. People with mid back pain may find that they cannot go very far at first. Do not push the stretch beyond what is comfortable.
Back bending helps stretch the chest while strengthening the spine muscles.
To perform the Cobra Pose:
The bridge can strengthen the muscles that run along the spine as well as those in the buttocks and abdomen. Performing this stretch regularly can help a person maintain an upright posture while sitting or standing.
To perform the bridge:
Tips for managing back pain
Some simple steps can help relieve pain and reduce or prevent reoccurrence:
- Stay mobile. Movement can help relieve stiffness. Try to keep active and do some gentle stretching and exercise throughout the day.
- Medication. Over-the-counter pain medication, such as ibuprofen or acetaminophen, can help temporarily relieve pain and reduce inflammation.
- Complementary therapies. Some people find that massage, acupuncture, or transcutaneous electrical nerve stimulations (TENS) helps with longer-term back pain.
- Posture. Practice good posture while sitting. Try not to slouch, take regular breaks, and ensure that chairs and workstations are suitable and set up correctly. Some people find that standing desks help.
- Yoga and Pilates. Many people find that activities such as yoga and Pilates can help improve posture and relieve back pain.
Takeaway
Back pain is a common problem that can have serious effects on general health and wellbeing. Regularly stretching the middle back can loosen and strengthen muscles to help improve posture and reduce back pain.
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