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back pain exercise, stretch body

All of us might be experiencing mid back pain at some point in our daily routine, the reason being our back is put into so many movements from sunrise to sunset that is is quite natural for it to hurt.

Our middle back includes 12 spinal disks, several vertebrae, muscles and ligaments. Irritation or damage due to poor posture or injury is enough for pain in middle back.

to develop and stay forever. However, there are solutions to deal with it from the beginning or even before its onset. One among which is middle back pain exercise and stretching which is considered as one of the best back pain treatment at home. Here are the 8 simple and effective middle back pain stretches for a backache.

8 Middle Back Pain Exercises That Can Be Practiced At Home/Work
1. Cobra Pose
back pain, cobra exercise
● Lie on your stomach, place your hands underneath the shoulders.
● Bend the elbows and keep your arms close to the body.
● Inhale and slowly lift your head, chest and abdomen while keeping your navel on the floor.
● Bend from your back as much as possible by straightening the arms.
● Hold, exhale & repeat.

2. Seated Twist
back pain, seated pose
● Sit on a chair or if possible, cross-legged on the floor.
● Inhale, sit up tall, and place your right hand behind you, bringing your left hand to your right knee.
● Exhale and gently twist your heart to the right. Feel the twist release the tension in the middle of your back.
● Hold and repeat.

3. Child’s Pose
back pain, child pose
● Sit on your knees with your hips and buttocks resting on the lower legs and feet.
● Bring the body forward such that your chest touches the knees.
● If possible, bring the forehead to the floor and stretch your arms out in front.
● Rest your hands gently on the floor, keeping the arms straight.
● Hold and repeat.

4. Bridge Pose
back pain
● Lie on your back. Bend knees and place your feet flat on the floor & as close as possible to the buttocks.
● Make your fingers touch your heels and tuck your shoulders further to your back.
● Press into your feet and lift your hips upwards until the back is off the ground.
● Bring awareness to your upper back and consciously send your chest toward the wall behind you. This helps bring the backbend out of the lower back and more toward the middle and upper back.
● Hold and repeat

5. Latissimus dorsi stretch
● Raise the right hand straight up, over the head.
● Bend the elbow, so that the right-hand drops toward the upper back.
● Place the left hand on the right elbow and gently pull the right arm to the left.
● While pulling the right elbow, bend the body in a straight line to the left, making sure not to lean forward or backwards.
● Hold and repeat on the other side.

6. Cat-Cow Pose
back pain
● Take the crawling position with your wrists under shoulders and knees under hips.
● Spread your fingers wide to evenly distribute your weight on them.
● Inhale, gently sending your pelvis upward and your heart forward, dipping your belly down and your face up which is cow pose.
● Exhale and arch your back like a cat, rounding your spine, tucking in your pelvis, and letting your head hang loose.
● Hold and repeat.

7. Passive Backbend
● Place a supporting object beneath the back, such as a back roller/foam noodle/rolled up towel/yoga mat.
● Lie on the roll such that it rests beneath the shoulder blades, near the middle of your back. Use something to support your head if necessary.
● Bring the arms away from the body, resting at a 45° angle.
● Hold and repeat.

8. Thread the Needle 
If you have middle back pain in the left side or right, this stretch can help.
● Start in the crawling position, with knees directly below the hips and feet in line with the knees.
● Pass the right arm from under the left arm while rotating the chest. The right hand should rest on the floor.
● Lower the right shoulder while gently placing the right side of the head onto the floor. Look past the armpit, toward the ceiling.
● Hold and repeat with other.

All the above middle back pain stretches are actually yoga poses for back pain which will give your spine an excellent stretch, release the tension from mid back and improve the flexibility of your back. In short, are the best middle back pain treatment that can be done at home.