The Best Top 10 Middle Back Exercises

Middle Back Exercises

Middle Back Exercises – In general, if you have pain or discomfort in the area of your middle back where the rib cage is connected to your chest region, then you are suffering from middle back pain. When it comes to Middle Back Pain it is usually chronic in nature. Aging is the main reason for middle back pain. If you have bad posture or sleeping problems, then you are most likely to suffer from middle back pain. Researchers have proven that your middle back pain can be curbed by doing middle back exercises.

Reasons for Middle Back Pain

  • A sudden movement or lifting heavy objects could cause a sprain in your back muscles.
  • Having the condition of a slipped disc where the disk will put pressure on the nerve, affecting the spine. If the slipped disc is located in the middle back region. That is most likely the cause of pain.
  • If you are doing exercises for back pain and are targeting the wrong muscles. This may be your cause for the middle back pain you are feeling. Additionally, this could increase the chances of straining other parts as well.
  • Too much exercise can tax your midsection causing pain and discomfort. It can strain the muscles a lot. If you continue to overdo it this can really strain your muscles. Really, when it comes to performing these middle back exercises take it slow. 

Get Relief with Middle Back Exercises

A lady holds her arms up to the sunny sky in relief.

Middle back pain and stiffness that comes with it can have a major impact on your daily life. I know this to be very true from years of experience. There are specific stretches that are focused on relieving pain and improving your flexibility. Back pain, especially short-term pain, is at the top of the list of common medical complaints in the United States.

When it comes to any kind of back pain, there are always different variables to consider when searching for a resolution. You have to consider lifestyle factors, injuries, and medical conditions. One or a combination of those factors can lead to back pain.

Exercise is considered one of the best things you could possibly do for back pain. Proper exercise will help your entire body to work well together as a team. It will also help maintain a healthier and stronger body. An even better benefit is reducing the pain from various body locations. Middle back exercises specifically targeted to the midsection is known to take away middle back pain.

The following middle back exercises are easy to do and can literally be done anywhere. They can help relieve your middle back pain, loosen those tight muscles, and improve your overall mobility. All exercises below include detailed instructions and video examples. 

It’s always a good idea to consult your doctor before beginning any exercise regiment. If your back problems are not in the middle back I do have exercises for the Upper and Lower Back

Middle Back Exercises

Seated Spinal Twist

For this middle back exercise a lady sits on a yoga mat. She has one leg out straight and the other leg is bent and crossed over the straight leg. She is holding the knee on the bent leg and the other arm is down with her hand on the mat.

To Begin the Seated Spinal Twist:

Begin seated in staff pose. This consists of sitting on the floor on your butt. Stretch your legs out straight in front with your hands face down on the side of your body. 

Bend your right knee and place your right foot on the ground outside of your left thigh. You can keep your left leg stretched out, or bend it and place your left heel under your right glute (butt cheek).

Turn your torso to the right, taking your right hand placing it behind your sacrum. Wrap your left arm around your right leg and place your right hand on the ground behind your sacrum.

This will lengthen your spine, then place your left arm on the outside of your right thigh. Using your arm, press it into your thigh. At the same time, leverage the thigh, pressing into your arm to twist. Hold this for 20 seconds to start out and remember to breathe. 

Now repeat on the other side.


Child’s Pose

In this middle back exercise a lady is on her knees on the floor leaning all the way forward so her head touches the floor. Her arms are out straight over her head, hands palms down.

The Child’s Pose is a very simple yoga pose. It allows the spine to decompress passively while you rest over your knees. I look forward to the child’s pose after doing a few sets of other stretches. Coming back to the child’s pose makes it feel that much better.

To Begin the Child’s Pose:

Start with kneeling on the floor. Have your hips and buttocks resting on top of your lower legs and feet.

Space the knees apart to where it feels comfortable. Lean your body forward and bring the chest down towards your knees.

If you can, place your forehead on the floor while your arms stretch out in front. Gently rest your hands on the floor, keeping the arms straight.

Rest in this position for 20 to 30 seconds.

Then return to the upright position. You can repeat this as many times as you want.


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