Pain originating from your upper and middle back can disrupt your daily activities. Here are a few exercises to alleviate the pain:

  • Press-up exercise: Begin by lying on your stomach with your hands under your shoulders. Slowly raise your upper body using your elbows while keeping your forearms and hips on the ground. Now, breathe out and allow your chest to sink towards the ground. You will feel a comfortable stretch in your back. Hold the position for 5 seconds and then return to the ground. Try to complete ten repetitions while holding the position for 30 seconds.
  • Cat-cow pose: Get down on your knees and hands like a dog with a straight back and neck. Then, slowly tighten your lower abdominals while rounding your back towards the ceiling and tucking your chin. Hold the position for 5 seconds as your spine stretches.
  • Return to the original position and this time, lift your head, chest, and tailbone towards the ceiling and your stomach sinking down. Again, hold the position for 5 seconds.

  • Corner stretch: Stand up and face any corner in the room. Position your feet together and 2 feet away from the corner. Now, place your forearm on each wall with the elbows slightly below your shoulder. Now, lean forward until you feel stretch in your chest and shoulders. Try to maintain a straight lower back while holding the position for 30 to 60 seconds.

If this exercise helps you with your upper and middle back pain, do visit The Center For Wellness & Pain Care of Las Vegas for more such exercises

Share This
Scroll to Top