Best Middle Back Pain Exercises
Especially for seniors, middle back pain can persist and create a daily hinderance. These exercises listed below will help you manage the pain.
Seated Twist
- Start by placing a chair on the floor.
- Sit tall with either your legs crossed or straight out in front of you.
- Pull your shoulder blades together/downward.
- Slowly twist your left side while placing your right hand on the outside of your left knee.
- Place your left hand behind your back for support.
- Hold the twisting motion for 30 seconds.
- Return to resting position.
- Repeat this motion on the other side.
Passive Backbend
- Place either a rolled up towel or yoga mat on the floor.
- Lie down with the towel or mat resting beneath your shoulder blades near the middle of your back.
- Bring your arms away from the body slowly.
- Rest your arms at a 45-degree angle.
- Hold this position for 60 seconds.
Corner Stretch
- Face the corner of the room with your feet together.
- Keep your feet at least two feet from the corner of the room.
- Next, place a forearm on each wall.
- Make sure to keep your elbows below shoulder height.
- Lean forward while keeping your lower back as neutral as you can.
- Hold the pose for a good 30-60 seconds.
Child’s Pose
- Start off in a kneeling position, keeping your hips and buttocks resting on your lower legs and feet.
- Spread your knees apart (stay as comfortable as possible).
- Fold your body forward and bring your chest downward towards your knees.
- Bring your forehead to the floor with your arms stretched out going forward.
- Gently rest your hands on the floor.
- Keep your arms straight.
- Hold the pose for 30 seconds.
- Return to the upright position gently.
Opposite Arm And Leg Raises
- Begin this exercise by getting down on all fours.
- Keep your spine straight for this exercise.
- Keep hands directly below your shoulders and knees aligned underneath your hips.
- Slowly reach out with one arm while extending the leg on the opposite side simultaneously.
- Keep both your arm and leg straight and steady at this time.
- Hold the pose for a couple seconds before returning to the starting position.
- Repeat this motion with the opposite arm/leg.
- Try to do 10-15 repetitions on each side.
Latissimus Dorsi Stretch
- You are free to perform this exercise either standing up or sitting down.
- Begin by raising your right hand straight over your head.
- Bend your elbow, dropping your right hand to your upper back area.
- Next, put your left hand on your right elbow.
- Pull your right arm to your left slowly.
- Bend your body to the left in a straight line while pulling your right elbow.
- Hold this pose for at least 20 seconds.
- Repeat the motion on the opposite side.
Bridge
- Lie flat on your back, bending your knees at the same time.
- Feet should be flat on the floor while pulled in as close as possible to the buttocks.
- Keep arms by your sides.
- Raise your pelvis to the ceiling while squeezing your buttocks.
- Your shoulders should support your body weight once elevated above the ground.
- Hold for 5 seconds.
- Lower your torso gently back down.
- Repeat this exercise 12-15 times.
Find Quality Assisted Living With SLS Communities
If you’re looking for the very best assisted living in Phoenix; SLS Communities can help! We have 5 locations in the Phoenix Valley that seniors and their families can choose from for assisted living services. With great amenities such as meticulously manicured landscaping, pools, theater rooms, on-site salons, and much more SLS delivers seniors the very best assisted living services in Phoenix, Arizona.
Check out our locations below
For more information about assisted living and senior living services please call 480-348-0300.
0