Various factors can cause pain in your middle back. Some of them include improper posture, sports, occupational or domestic injuries. Performing stretches is an effective way to relieve pain in your mid-back and strengthen the muscles that support your spine. In addition, these stretches increase flexibility and mobility of your spine. Here are the three best stretches for middle back pain.
1. Supine Twists
Stretch your lateral thorasic muscles by doing a side to side twist. Lie flat on your back; then bend your knees toward your chest so that your feet are resting on the floor. Then inhale as you rotate your two legs and pelvis towards your left. Make sure you don’t move your trunk from the floor. Keep your knees together and then hold on for about 10 seconds. Slowly exhale while you return to the initial position. Inhale slowly as you repeat the rotation towards the right side.
In addition to the twists, you can add another lengthwise stretch while you are lying flat, face up. Make sure your legs are stretched out straight. Raise your arms above your head till your palms can rest on the floor behind your head. Then stretch upwards using your arms till you fill a little tension in your mid-back. Hold it for about 10 seconds. Return to the initial position and stretch your legs downwards as if you want to get taller. Stop when you fill some tension and hold it for 20 seconds as well. Perform about 10 repetitions.
2. Prayer or Child Pose
This exercise strengthens your lumbar muscles. To do the prayer pose, you should kneel on the ground and bend towards the ground till your head gets very close to the ground. At the same time, stretch your hands forward till you can use them to touch the ground. Keep your hands there for 10 to 20 seconds then return them to the starting position. You can repeat this at least 10 times. Also, while kneeling down, you may also clasp your hands to your back and then slowly stretch backwards till your head touches the ground. Hold this pose for about 10 seconds, and then return to the initial position.
Alternately, you may start from a kneeling position and then sit down so your butt is resting on your heels. Now, stretch your arms straight ahead of you till you feel tension in your thorasic section. Hold this pose for about 10 to 20 seconds. Then perform at least 2 or 3 repetitions. You can also turn your two arms to the left and hold the pose for about 10 seconds. Afterwards, you can turn to the right side. This will strengthen the muscles on either side of the spine.
3. Quadruped Extension Rotation
This stretch exercise will increase mobility and flexibility of the mid-spine muscles. Start by kneeling on all fours (knees and elbows). Then lift up and bend your right arm till you place it at the back of your head. Now, twist your trunk to the left so your right elbow swivels to your left arm, which should remain straight. Then rotate your trunk to the initial position, but turn a bit further, so your eyes are directed to the wall on your right. Ensure that you don’t rotate your hips. Every movement of your trunk should originate from the middle of your sppine. Complete 10 rotations and then change to the left arm and rotate in the opposite direction.
Those are three stretches that will help to align your spine, enhance its mobility and strengthen any shortened muscles, thereby relieving any mid-back pain. However, ensure that you consult your physician before you start any exercise program.