My clients often ask me how to manage their middle back pain. There are a couple of exercises that I recommend them to do. I mostly give these to men, but these stretches also work great for women.
If you have any tightness or pain in your midback area from sitting too much, these exercises will help you out.
Enjoy the article and video below.
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I got Andrea to demonstrate the exercises using a stability ball. The stability ball is a great tool to help you twist and rock. It places your body in a more difficult position with free weights or machines because you have to stabilize yourself while performing exercises like squats/lunges and deadlift variations. It also engages your core muscles, making it much easier for beginners than traditional ab-specific exercises.
1. Sit, Twist, and Side Bend
Sit in a chair, rotate, and then side bend. Place your hands behind your head, put your elbows back, rotate in the midback area, and side bend to work on the mid-back area.
Sit, Twist, and Side Bend
With your hands behind your head, back elbows out to the side, keep rotating from the midback area until you can finally get into a side bend pose. Make sure not to lean over or put too much weight on one shoulder during this exercise, as that would be unhealthy for the neck muscles and spine.
Perform one set of 3 repetitions on each side, holding the end position for a second or two. We are looking for a light stretch or resistance in the midback area.
2. Rock and Roll
This exercise works best with the stability ball. Kneel, place your hands wide on the stability ball, then rotate to one side. We are working on rotating the midback area and then rocking to the other side.
Rock and Roll
With this exercise, we’re focusing on the glutes and hamstrings. The spine can be twisted by a stable handstand position or on the ball with an open arm bar and hip drive twist. This movement is required for spinal stability, balance, and flexibility. When you’re twisting while working on the ground, it’s important to keep your knees bent against the floor so that no muscle group dominates as they rotate into their respective planes.
Perform one set of 3 repetitions on each side in a smooth, controlled movement, holding it for a second or two. We are looking for a light stretch or mobility movement in the midback.
3. Pretzel Stretch
Interweave and clasp your hands, then raise the elbows, focusing on the middle back. If you don’t have the needed flexibility to get in this position, do it to the best of your capability.
The hands should be clasped tight, and bring the elbows up, focusing on a point between them. The hands are turned inwards toward each other, facing down over the level of the eyes. This position will stretch your chest and back and the muscles in between. Keep these points in mind while doing this exercise to maintain proper alignment with the spine.
Perform one set of 2 repetitions holding it for 10 to 15 seconds with a light stretch intensity.
So, there you go. These are three must-do middle back pain relief exercises for men.
Rick Kaselj, MS
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