Back pain can be uncomfortable and debilitating. While there are many causes of back pain, strained or tight middle back muscles can be one of the most common. Fortunately, there are many simple stretches that can help relieve the pain in your middle back. Understanding the right way to stretch your middle back can help you to prevent further injury and feel better quickly.
Understanding the Middle Back
The middle back, or thoracic spine, is made up of 12 vertebrae that connect the rib cage to the base of the neck. This area is often the least mobile part of the spine, meaning it is more prone to stiffening and injury. This section of the back also helps to support the torso and protect the organs in the chest.
Middle back pain can be caused by a variety of factors, including poor posture, overuse, aging, muscle strain, and injuries. Regardless of the cause, stretching can be an effective way to reduce pain and stiffness in the middle back.
Types of Stretches for Middle Back Pain
There are a few different stretches that can be used to target the middle back. It is important to remember that everyone’s body is different, so it is important to listen to your body and stop if you experience any pain or discomfort. The following are some of the most common stretches for middle back pain:
Cat-Cow Stretch
The cat-cow stretch is a popular yoga pose that can be used to target the middle back. To perform the cat-cow stretch, start on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips. As you inhale, drop your belly and lift your head and tailbone up towards the ceiling, arching your back. As you exhale, round your spine up towards the ceiling, tucking your chin and tailbone in towards your body. Repeat this movement for 10-15 repetitions.
Child’s Pose
Child’s pose is another popular yoga pose that can be used to stretch the middle back. To perform the child’s pose, start on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips. As you exhale, slowly lower your hips towards your heels and reach your arms out in front of you. Stay in this position for 30-60 seconds, breathing deeply. To come out of the pose, press your hands into the floor and use your core muscles to lift your torso back up to a kneeling position.
Seated Spinal Twist
The seated spinal twist is a great stretch for the middle back. To perform the seated spinal twist, sit on the floor with your legs straight in front of you. Bend your right knee and place your foot on the outside of your left thigh. Place your left hand on the floor behind your back and reach your right arm up and over your left leg. Gently twist your torso to the left and hold the position for 30-60 seconds. Repeat on the other side.
Seated Shoulder Opener
The seated shoulder opener is another great stretch for the middle back. To perform the seated shoulder opener, sit on the floor with your legs straight in front of you and your feet hip-width apart. Reach your right arm up and over your head, placing your right palm on the floor behind your back. Use your left hand to press down on your right elbow, gently stretching your shoulder and middle back. Hold the stretch for 30-60 seconds and repeat on the other side.
When to See a Doctor
In many cases, a few simple stretches can help to relieve middle back pain. However, if your pain persists or worsens, it is important to see a doctor. A doctor can help diagnose the underlying cause of your pain and recommend a treatment plan to help you find relief.
Conclusion
Middle back pain can be painful and uncomfortable, but there are many simple stretches that can help to relieve the pain. Try incorporating these stretches into your daily routine to help ease your middle back pain and keep your spine healthy.