5 Best Middle Back Pain Exercises
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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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