How to Relieve Mid Back Pain? Learn Easy Yoga Stretches to Relieve Mid-Back Pain

Mid-back strongly impacts your daily living. It will badly disturb your routine. Are you facing midback pain and looking for some easy steps to get rid of this? Here we have rounded up some easy stretches to ease your pain. 

There are many methods to eliminate mid-back pain, but stretches are a more beneficial way to get rid of pain and get a well-shaped and flexible body. These stretches not only help to relieve the pain, but they will help you to increase flexibility and strengthen your body. 

Reasons For Mid-Back Pain

A variety of reasons may cause back pain. An unhealthy lifestyle, some medical issues, or some injuries can cause middle back pain. These are some symptoms of this pain. 

● Muscle spasticity or stiffness

● Sharp pain in the middle of the back

● A lower range of motion

The following stretches are helpful and easy to do. Everyone can do it, and you can take some breaks during the day and do these stretches to relieve the pain and stress.

1. Cat cow Movements

This is a simple yoga exercise. It helps to soothe the shoulder muscles and relieve back stiffness. It improves back flexibility if done regularly.

1. Start with your hands and knees. Keep the knees below the hip and the wrists below the shoulder. Spread the fingers wide and start moving them evenly, distributing weight. Keep your spine neutral.
2. Gently inhale, let the stomach down to the ground, and keep your buttocks out. Lift your head and shoulders and look forward to making a cow pose.
3. Exhale, lift your back upward like a cat, tucking in your pelvis, rounding your spine. Lift your head down.
4. Repeat this exercise 5-7 times and let your body warm up, then deepens the stretches.

2. Seated Twist

People with a lot of sitting cause midback muscles to tighten, and they can't be able to twist their spine. This stretch will give them relief from pain.

1. Sit with crossed legs or straight in front. Ensure to sit tall, inhale and place your right hand behind you and your left hand on the right knee, and hold this position for 30 seconds and exhale. Then do the same with the second side.
2. Repeat this exercise 5-7 times.

3. Cobra Pose

This gentle backbend is most effective in strengthening your back. Focus on engaging the back muscles is the main thing to relieve back pain and improve posture.

1. Lie down on your stomach and keep your hands under the shoulders.
2. Inhale, put up your chest from the ground, and focus on engaging your back muscles.
3. Slightly pressure your hands and exhale; keep the stretch. Many people can't do this for as long. So only do as you are comfortable.
4. Hold the stretch for a few seconds and release.

4. Backbend

After spending a long and hectic day at work, this stretch is more effective in making you feel relaxed.

1. Roll up a small towel or a small blanket. Place the roll on the floor or yoga mat.
2. Place the roll below the shoulder blades and lie straight. 
3. Relax in this position. You can keep a pillow under your head if needed.

Take long and deep breaths.

Final Thoughts

Back pain is a common problem that affects your lifestyle seriously. Regular stretching exercises help you to remain healthy. The stretches mentioned above are easy to do at home or anywhere else. So step forward to obtain a healthy lifestyle and feel pain-free back