There are many reasons that you could be experiencing upper middle back pain, including a modern day phenomenon known as “tech neck”. Whatever the reason, you want relief and you might think that waiting on a doctor appointment will be the fastest way. However, you can begin to find upper middle back pain relief at home, more affordably, quicker, and drug free.
Sometimes the only issue causing back pain is muscle tightness and/or spasms which may be due, in part to weakness. Strengthening and stretching these muscles, along with better habits like good posture will lead to recovery that lasts longer, without the pills and insurance headaches.
That being said, I’m not a doctor and you should always consult with a medical professional before beginning any exercise regimen.
Exercises & Stretches for Upper Middle Back Pain Relief
Exercise is good for many health benefits, and one of the benefits is less back pain! I understand that it may seem difficult to exercise, especially when you are already in pain. I have definitely been there! But I have experienced the relief firsthand and have been assured by numerous medical professionals that the right exercise can bring tremendous and long-lasting back pain relief.
# 1 – Child’s Pose
Child’s pose is good for the entire back. It is a good stretch for upper, middle, and lower back pain. The stretch works by helping improve the mobility of your spine while allowing the muscles to relax. In order to perform this super easy stretch, you just need to:
– Get on your four limbs
– Make sure to push your hips back while reaching out arms forward until you feel a stretch is building up in your back
Stay still for 10
seconds and do five reps.
# 2 – Sitting Rotation
– Find a chair with an armrest.
– Sit in the chair upright, with good posture.
– Place your left & right hand on the left armrest.
– Turn to the left while not turning your neck.
– Return to center and repeat, but with the left & right hands on the right.
– Turn to the right while not turning your neck.
# 3 – Head Stretch
– Sit in a chair, back straight, good posture.
– Place your hands behind your head and slowly push your head forward, remembering to breathe.
– You should feel the stretch in your middle back area.
– Slowly push your chin towards your chest and hold for 10 seconds.
# 4 – Cat Stretch
– Get down on all fours and ensure that your wrists are under your shoulders while your knees are under your hips.
– As you inhale, gently arch your back downward moving your belly towards the floor.
– Then, as you exhale, arch your back like a scared cat!
– Repeat 5-7 times.
# 5 – Passive Backbend
– Lie down and place a rolled up towel or pillow under the bottom of your shoulder blades.
– Relax for three minutes while the back bend helps to relieve tension and improve posture.
# 6 – Cobra Stretch
– Lay down on your stomach and place your hands under your shoulders like you’re going to do a push-up.
– Use your back muscles to lift your shoulders up; keep your pelvis on the floor.
– Note, your back should be doing the lifting while your hands are for support. Do the best you can.
– Try holding for 5 seconds while remembering to breathe and then release.
– Repeat twice.
# 7 – Bridge Stretch
– Return to lying on your back with your knees bent, feet flat on the floor.
– Raise your pelvis up, resting on your shoulders and feet only.
– Try holding your hands underneath you and hold this stretch for about 10 seconds.
– Gently allow your pelvis to return to the ground and allow your hands to rest back at your side.
– Try to repeat 3 more times.
When you are doing these exercises and stretches, there is no hurry. Remember breathe throughout the stretch and focus on the pose and healing the back. If you can commit to doing these exercises every day, there is no stopping you from finding upper middle back pain relief within a few weeks time.
That’s it for now; I hope to have helped.
Please tell me about your experiences below. I’d love to hear from you. Feel free to use the sharing buttons (bottom of page) to help your friends.
Also note – I am not a doctor and anything written here should not replace the medical advice of a professional.
Be well and in good spirits today!