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8 Middle Back Pain Stretches For Flexible Back

8 Middle Back Pain Stretches For Flexible Back

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.

5 Stretching Exercises to Take a Break From Sitting

5 Stretching Exercises to Take a Break From Sitting

Stretching Exercises, body stretching
With the comfort of getting the maximum of our tasks done at our fingertip today, we are becoming lazier day by day to get up move, which is actually no less than a slow poison to our health.

Seated all day, our physical movements are almost becoming zero which is extremely bad for our joints as well as our overall health. We are so much getting attached to sitting be at work or home, that our neck, shoulders and mainly our back is paying for our immobility with chronic aches. Don’t worry, we have curated some pretty simple stretches for your tightening muscles, sores and sprains, enough to keep them healthy and working for a long term, here are they;

1. Office Chair Back Stretch
Office Chair Back Stretch
If sitting all day at work is making your back hurt, try this chair exercise to give your back a good stretch. Sit with your back straight. Take your both hands behind the office chair and try to reach them. Once you have a good hold, arch your back and move your chest forward. Hold for 30 seconds and repeat. This will also open up your chest well and good. To avoid back damage from constant sitting, always use back support for your office chair if you don’t feel comfortable.

2. Hamstring Stretch

Hamstring Stretch

Stretching exercises for legs becomes extremely important if you are seated all day because or else your joints will become stiff and in no time you may develop Knee Osteoarthritis. A regular stretch of hamstrings can improve the range of motion of legs as well as prevent back pain, sciatica or other hip and back related problems from developing.

To perform the stretch, lay down on your back with both feet flat and your hips and lower back pressing into the floor. Slowly, lift your right leg up to the ceiling and grab behind your thigh, calf, or ankle depending on your flexibility using both your hands. Extend the leg as straight as possible, without locking out the knee. To increase the stretch, flex through the foot. Hold for 60 seconds and repeat with the other.

3. Hip Release
Remedies to Treat Knee Pain, Hip Release
Due to the sedentary lifestyle, hip flexors can become tight and painful with time. To release the tension, kneel on the floor and put your left leg forward at a 90° angle with your right foot in the same kneeling position. Gently, press your hips forward until you start feeling a stretch. Raise your right hand above your head for an added stretch. Hold for 10-15 seconds and then switch sides. Hip releases can also benefit those having lower back pain.

4. Neck Release

A tight sore neck is common today due to staring at a computer for hours and crouching over the phone without a break. To release neck stress, sit with your back straight and relax your shoulders. Place your hands behind the back of the neck and clasp your fingers together tightly. Tuck your chin and roll your head forward until your chin meets your chest. Hold for 3-5 seconds and come back up. Repeat.

5. The One Arm Hug

Your hands and shoulders are constantly resting on the laptop/phone whether at work/home. Lack of mobility in them can tighten up the muscles which can be loosened up by performing one of the best sitting exercises – one arm hug.

Sit straight. Take your right arm across your body and place it on the back of your left shoulder. To stretch a bit deeper, use your left arm to push back on the elbow of the right one. Feel this stretch on the outside of your arm and shoulder. Hold for 30 seconds and repeat.

Benefits of Stretching
Stretching not only refreshes our body but can also revitalize our mind. It increases the blood flow to tight joints and muscles, making us feel energized throughout the day. It improves flexibility and range of motion of joints thus preventing from any kind of chronic pain to develop slowly, and with the use of Ultrasound therapy devices along with the above stretching exercises, the pain will become a thing of the past undoubtedly.

Health Tip
Never sit continuously for hours. Keep changing your sitting position at the office/home, take a break. Move around if you can or stretch sitting on your chair itself to keep your joints healthy and strong.