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 works great for women.
If you have any tightness or pain in your mid back area from sitting too much, then these exercises will definitely help you out.
Enjoy the article and video below!
In today’s video, I will go through the must do mid back pain relief exercises for men.
MUST DO: Middle Back Pain Relief Exercises for Men
CLICK HERE to watch the YouTube video.
I got Andrea to demonstrate the exercises.
#1 – Sit, Twist and Side Bend
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 mid back area, and side bend in order to work on the mid back area. 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 light resistance in the mid back area.
#2 – Rock and Roll
Rock and Roll
This exercise works best with the stability ball. Kneel, place your hands wide on the stability ball and then rotate to one side. We are working on rotating the mid back area, and then rocking to the other side. 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 happening in the mid back.
#3 – Pretzel Stretch
Interweave and clasp your hands, then raise the elbows. Really focus on the middle back. If you don’t have the needed flexibility getting in this position, then do it to the best of your capability. Perform one set of 2 repetitions holding it for 10 to 15 seconds with a light stretch intensity.
So there you go, those are the three must do middle back pain relief exercises for men.
If you want to end your back discomfort permanently, then click here to check out the Fix My Back Pain program.
Rick Kaselj, MS