5 Best Middle Back Pain Exercises

Middle back pain can become a daily hinderance for some seniors. Take some time out of the day to perform these exercises design to stave off any pain.

Exercise 1. Bridge

Lie flat on your back and bend your knees simultaneously.
Keep your feet flat on the floor, pulling them in as close to your buttocks as possible.
Your arms should remain by your sides.
Raise your pelvis to the ceiling, squeezing your buttocks during this motion.
Once elevated above the ground, your shoulders should support your body weight.
Hold this pose for 5 seconds before lowering back to the starting position.
Repeat this stretch 12-15 times.

Exercise 2. Corner Stretch

Put your feet together and face the corner of the room.
Keep your feet at least two feet away from the corner of the room.
Place a forearm on each wall in front of you.
Keep your elbows below shoulder height at this time.
Keep your lower back as neutral as possible while you lean forward.
Hold the pose for at least 30 seconds.

Exercise 3. Seated Twist

Sit tall in a chair with your legs crossed or straight out in front of you.
Pull your shoulder blades downward at the same time.
Twist your left side slowly, placing your right hand on the outside of your left knee.
Place your left hand behind your back for extra support.
Hold the motion for a good 30 seconds.
Return to your starting position, then repeat the motion on the opposite side.

Exercise 4. Passive Backend

Start by laying a yoga mat or rolled up towel on the floor.
Lie with the mat or towel resting beneath your shoulder blades (close to the middle of your back).
Bring your arms slowly away from your body.
Rest your arms at a 45-degree angle.
Try to hold the position for 45-60 seconds.

Exercise 5. Child’s Pose

Begin by kneeling, while keeping your hips and buttocks resting on your lower legs and feet.
Spread your knees apart, remaining comfortable.
Fold your body forward, bringing your chest down towards your knees.
Now bring your forehead to the floor, keeping your arms stretched out forward.
Rest your hands on the floor, gently.
Hold the pose for at least 30 seconds.

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