Your back plays the important role of giving you a large range of movements and the ability to carry your own body weight. Even a mild back injury can affect your ability to perform regular daily tasks. By performing stretches for your middle back, you will be able to reduce pre-existing pain while also preventing pain in the future.
Benefits
Keeping your back and other areas of the body flexible will reduce joint stress and improve blood flow throughout the body, according to Spine Universe. Stretching also increases your range of movement while improving coordination, according to the Women's Heart Foundation. Improved coordination will decrease your risk of accidental injuries while exercising and performing daily tasks.
Duration
Stretching first thing in the morning can relieve stiffness in your back. Stretching your back even a minimum of two to three days out of the week will be sufficient for noticeable improvements. Stretching should also be performed before and after an exercise routine. According to Spine Universe, you should hold stretches steadily for 10 to 20 seconds then repeat five to 10 times. Never rush stretching. Set aside 10 minutes for stretching. It can take weeks to months before you notice improvements, but back pain relief usually follows increased motion, according to Spine-health.
Standing Stretches
Twisting your torso is a simple stretch for your middle back. Stand with your feet shoulder width apart while slightly bending your knees. Place your hands on your hips. Keep your feet and hips facing forward while you twist your torso at the waist as if trying to see something behind you. Once you feel slight tension, hold, relax and repeat. Be sure to do this for both sides.
The next middle back stretch you can do standing up or sitting down involves reaching forward until you feel the tension in your back. First, interlace your fingers and turn your palms so they are facing out. Reach your arms straight out in front of you while keeping your fingers interlaced with your palms out. Feel the stretch in your back, then hold the position, relax and repeat.
Floor Stretch
A simple middle back stretch involves pulling your knees to your chest. Start by lying flat on your back. With your feet together, bring your knees to your chest. Place your hands on your knees and pull your knees down towards your chest until you feel mild tension. Hold this position, relax and repeat.
Considerations
Before doing back stretches for existing back pain, consult with your doctor about your new stretching plan. This is especially important if you've had recent spine surgery, according to Spine Universe. While stretching, never hold your breath. Instead, take a deep breath before you begin your stretch and slowly control your exhale while you ease into and hold your stretch. Never bounce while you stretch since this can tear your muscle, according to Spine-health.
