Being in the late 20’s & early 30’s, if you are suffering with chronic middle back pain you then are not alone. Data shows that round About 75-80% of adults will experience one or the other form of low back pain during their lifetime. Now putting that number to perspective, 3 out every 4 adult will suffer with chronic back pain at some point or the other.
It gets worse when we tell you, besides other underlying conditions there are several other risk factors that can up the chance of you getting chronic middle back pain diagnosed. Factors like age, fitness level and occupations have major impact on back strength. Those who tend to be physically in-active or have a sedentary lifestyle, have a higher chance for chronic middle back pain when compared to those who are active. This can be directly related to the strength of the core muscles as well as weaker lower back muscles which support the spine. This condition can be treated very well with a combination of office yoga with chair, back-muscle exercises and stretching.
Being pregnant can be a key factor as well. Occupational risks also tends to add to this ratio, if your work requires you to do a lot of lifting, pushing & pulling. These activities can add into your risk for chronic middle back pain.
Another major yet highly ignored factor is the backpack for adults and Children are usually overloaded which can really cause severe middle back damage and it’s categorically recommended by spine specialist that for children under the age of 12, to not have their backpack weigh in excess of more than 15 to 20 percent of their body weight. If ignored, this could severely hamper the spine posture of the child during adolescence leading to chronic middle back pain. Especially college students tend to pack everything we want in one giant bag. This should ideally be avoided as excess weight on the spine and its middle muscle group means lesser blood flow for the muscle which in turn tends to weaken it in the long-run.
One of the most common yet important way to get your chronic back pain treated is disciplined exercise with body-weight routine that enables the right muscle group and strengthens the core abdominal muscles as well along with the middle back muscles. In this article, we will be covering (along with visuals and video) few of those important exercises that can help ease your chronic back pain.
NOTE: We are not here revealing MAGIC MOVEMENTS & Stretches that will cure your Chronic back pain in 10 mins. These exercises along with regular morning routines have to be done consistently and in the correct form of posture, only then you will start to see results in 2-3 weeks. Around 5th Week start doing push-ups for better posture and you will notice muscle confidence and have better movement in the muscle group thus helping you heal chronic middle back pain. So let us re-iterate – THERE IS NO SECRET MAGIC INGREDIENT here!
1. TOE Marching to recover from chronic middle back pain
- Start by lying on ones back with our hands out to the sides.
- Bring those legs up to a 90 degree angle keeping your core tightened
- Then your are going to slowly but firmly bring your legs and tap the floor
- You will notice that you get slight pressure on your core while you do this and that is exactly what strengthen those core muscles in the abdomen
- What is even more interesting is that your core muscle that are experiencing the tightness is what’s really helping your back muscle to recover from chronic middle back pain
- Reps of 10 X 3 – 2 times a day
2. Hamstring stretch to strengthen hamstring that reduces chronic middle back pain
- Lying on your back bring one knee towards your chest and rest your other foot on the ground
- Wrap a resistance band or towel around the heel of the foot
- Now straighten the leg and push the heel up towards the ceiling
- Hold this position for about 45-60 seconds
- While doing so keep that core tight while you breath in & out in explosive burst.
- Hold for 45-60 seconds for each leg – Alternate between other exercises (3 times)
If you’re a little more advanced you can drop your opposite leg down. This exercise for chronic middle back pain can help loosen up hamstrings as tight hamstring muscles can cause poor posture which in turn can cause middle back pain.
3. Bird dog builds core to bring down chronic middle back pain
- This exercise helps the core and the middle back muscle groups to strengthen.
- Start on all fours limbs like a dog
- Tighten your core abdominal and middle back muscle with neutral spine position (Straight spine – with no curve in the middle back)
- Raise one arm and the opposite leg at the same time to be parallel to the ground
- Hold for 5 seconds or 2 breath cycle and bring it back down
- Repeat for the other side
- Reps of 10 X 3
4. 90 Degree knee pull (For piriformis muscle)
- Lay on your back
- Cross over your ankle over the other knee
- Hands behind your thigh, lift the opposite leg
- Then pull that leg backwards bringing that leg in towards your chest so that the left piriform muscle is getting a good stretch keeping the posterior kinetic chain relaxed
- Stretch & hold the position for 30 to 60 seconds
- Relax and switch to the opposite side
- For every five pulling in-towards your chest for 30 to 60 seconds one has to relax
With these above exercises to heal chronic middle back pain, practised at periodic levels (atleast 4-5 times a week for 20 minutes each day) one can easily heal middle back muscles. For an advanced strengthening program you can check out our Heal your Back in 21 Days Free Guide.
Also do have a look at our DETAILED ANALYSIS & HONEST ATTEMPT to review “Unlock Your Hip Flexors” Program.
