Quick Easy Exercise to Ease Your Mid-Back Stiffness

Quick Easy Exercise to Ease Your Mid-Back Stiffness

I am back from my trip to Irvine and San Diego.

Last Saturday, I shared how I have been able to create a “go-to” blog and YouTube channel when it comes to injuries and pain. It was great!

Rick Kaselj Teaching in San Diego California

Most people sit frequently, and a common complaint is mid-back stiffness.

Like with all my presentations, people asked me about their specific injuries after I presented. It was a pleasure to help them.

Now, what I have for you today is a second video for a quick and easy exercise you can do to loosen up your back

Most people sit frequently, and a common complaint is mid-back stiffness.

CLICK HERE to watch the YouTube video.

Mid-back pain and stiffness are a common occurrence, especially among people in their 40s and 50s. It’s easy to understand why this is the case when you consider all of the things we do at work and at home that can cause back problems. 

Tightening up after long car rides, sitting in uncomfortable chairs, and lifting heavy objects are just a few examples of what may cause you to suffer from back pain. But you don’t have to live with it. You can find relief by doing some quick and easy exercises. Here are some exercises that can relieve your mid-back stiffness

Lunge with Shoulder Rotation

This exercise is great if you are sitting a lot and are experiencing tension and stiffness in the mid-back. It hardly takes any room, and it takes no equipment. This exercise is called the Lunge with Shoulder Rotation. 

The lunge with shoulder rotation exercise may not be the first choice for a person who is just looking to lose weight and get fitter. However, it’s a great way to develop strength in the shoulders, abs, and legs while also improving balance and coordination and also, to ease your mid-back stiffness.

I had Donnalee show the exercise.

Level 1

This lunge with shoulder rotation exercise is a great one to really engage your core and glutes. A strong glute also gives off support to the spine thus preventing mid-back pain and giving ease for mid-back stiffness. 

Take a big step forward with your right leg. Bring your right arm over the inside of the leg and then bring both hands to the ground. This lunge is done slowly in a very controlled manner. 

Lunge with Shoulder Rotation (Level 1 – Hands on the Floor) Mid-Back Stiffness

Lunge with Shoulder Rotation (Level 1 – Hands on the Floor)

Because of some muscle tightness on the hamstring, there’s a limited range of motion on your hip and mid-back while performing this movement.

Level 2

Rotating your shoulders helps to keep the core stabilizing muscles tight and balanced while performing lunges with rotation.

This is why mid-back rotation during lunges is so important: It creates more balance in the body’s movement, leading to fewer injuries and better results overall.

Bring your hand to your head and then rotate through the shoulder to the level that you can. Return to the start and repeat.

Lunge with Shoulder Rotation (Level 2 –Shoulder Rotation) Mid-Back Stiffness

Lunge with Shoulder Rotation (Level 2 –Shoulder Rotation)

Repetition-wise, start off with 3 repetitions and then you can progress to 5 to 10 repetitions. It should feel good – there shouldn’t be pain associated with this exercise.

Level 3

Straighten your arm and then rotate your shoulders. We’re searching for a stretch in front of the shoulder with this workout. Work those mid-back muscles and rotate that mid-back, which is usually tight in most people

Lunge with Shoulder Rotation (Level 3 – Arm to the Sky)

Lunge with Shoulder Rotation (Level 3 – Arm to the Sky)

Repeat this exercise on the other side. Remember, Level 1 is the hands-on floor. Level 2 is the ‘chicken wing’, and then Level 3 is the arm to the sky. Pick the level that is best for you.

This is an excellent exercise for opening up those hips. It helps to open up the shoulder and loosen up the mid-back, which is tight in so many people. Give that exercise a go.

Final Word

Make sure you swing by ExercisesForInjuries.com. Enter in your injury or pain. There’s a good chance I have an article, a video, or an interview that will help you overcome your injury or pain.

Secondly, if you’re watching this on YouTube, head up above and hit subscribe. Every couple of days you’ll receive a video like this where I talk about tips and tricks for overcoming injury or pain.

Now thirdly, head down below, hit like, and leave me a question or a comment.

Take care!

Rick Kaselj, MS

For your guide to eliminating your back pain, check out Low Back Pain Solved, here!

Low Back Pain Solved