I want to share 3 Great Exercises to Loosen Up Your Mid-Back at Work. They are really easy, and all they require is a chair.
Mid-back pain occurs in the area of your back below the neck and above the bottom of the rib cage, called the thoracic spine. The thoracic spine is made of 12 vertebrae, which are the bones that make up your spine. Between all of the vertebrae are intervertebral discs. Mid-back pain can express as muscle aches, dull pain, burning pain, a sharp or stabbing main, or muscle tightness. There are a variety of factors that can contribute to mid-back pain, with some common ones being poor posture, obesity, muscle sprains or strains, injuries, herniated discs, osteoarthritis, aging, and fractures. Most of the time, mid-back pain is not serious and can be treated from home using targeted stretches and exercises. The stretches in this post are easy exercises that you can do from anywhere, including work, to help loosen up your mid-back and eliminate the pain and tension you may be experiencing.
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A common complaint from clients is that their mid-back is tight and sore. This can make sitting in your chair extremely uncomfortable. These are three great exercises that you can do at work to help ease your mid-back.
#1 – Standing Wall Twist
Face the chair, lift your left leg up on the chair, and then rotate your body towards the wall. Place your hands on the wall and hold that position so you can feel a light stretch in that mid-back and upper back area. Shuffle your hands further to the left to intensify the stretch, depending on how much you are looking for. Hold this for 10 seconds and repeat on the other side.
Standing Wall Twist
#2 – Standing Twist
Again, face the chair, bring your left leg up, move your hands out in front of you, and then rotate to the right. Hold this for 10 seconds, return to the start and relax. Repeat on the other side.
#3 – Chair Shoulder Drop
Put your hands on the back of the chair, slightly bend your knees, bend through the hips, and try to drop those shoulders. Slightly arch in your mid-back area. Hold for 10 seconds.
Chair Shoulder Drop
If it’s your first time going through these exercises, make sure you are doing the exercise correctly and hold them for about 5 seconds, then progress on to a 10 second hold. Go through 2 to 3 repetitions of each exercise to loosen up your mid-back.
Give those exercises a go. They are three great exercises to loosen up your mid-back at work.
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Rick Kaselj, MS.
If you are looking for a program to help you overcome back pain, then click here to check out Low Back Pain Solved.