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In most cases, middle back pain is a result of strain or sprain in the back muscles, or because of some traumatic injury. Bad posture, wrong exercises, or excessive workout can also be the causes. The most common cause is a slipped/herniated disc. Here, in this article, I have put down some exercises which can provide you relief from back pain. However, if you are suffering from severe back pain, it is recommended that you consult a physician before trying out any of these exercises.

Child-pose
  • Kneel down and keep your toes straight.
  • Slowly touch the ground with your head.
  • Even if you are not able to touch the ground with your head, just bend as close to the ground, as you can.
  • Stretch your hands and touch the ground. Your arms should touch your ears.
  • Instead of stretching your hands to the front, you can stretch them backwards, clasp your hands, and then slowly touch your head to the ground.
Stick Exercise
  • Stand up straight.
  • Take a stick, stretch your hands, and hold the ends of the stick.
  • Move your arms in such a way that you are holding the stick behind your back, just under your neck.
  • Now slowly rotate to the right side.
  • Stay in this position for at least 30 seconds, repeat the same procedure for your left side too.
  • There should be a strain on your middle back.
Stretching
  • Stand straight with your legs a bit apart.
  • Extend your arms on the sides.
  • The arms should be straight, stretched, and not folded.
  • Now slowly turn to your left side, without moving your feet.
  • Stretch only to the point you are comfortable. Repeat the same for the right side.
Cat Stretch
  • Get on all fours.
  • Your weight should be evenly distributed.
  • Keep your back flat.
  • Drop your head and arch your body like a cat.
  • Stay in this position for at least 14-15 seconds.
Head Stretch
  • Sit down, with your back straight.
  • Clasp your hands behind your head.
  • Gently pull your head forward, bringing your chin to your chest.
  • Stay in this position for 8-10 seconds.
Back Stretch
  • Lie on your back.
  • Bend your knees and keep the feet flat on the floor.
  • Keep your arms relaxed.
  • Raise your right arm straight up to 90 degrees angle (with respect to your body) and keep raising it, until it is extended up behind your head.
  • Relax for a second and reverse the movement.
  • Repeat the same exercise with your left arm.
Leg Stretch
  • Stand straight keeping your legs together.
  • Now stretch only your right hand in the upward direction. Your arm should touch your ears.
  • Keep the other hand close to your body.
  • Now bend sideways towards the left. Don't bend your knees.
  • Now keep your right hand down and stretch your left hand in the upward direction.
  • Bend sideways on the right side.
The best remedy for middle back pain is complete rest. Remember, always perform these exercises slowly and gradually. Once the pain has subsided, back strengthening exercises should be performed to keep all the muscles strong. This will safeguard your posture and reduce the risk of future back injuries. Other than these exercises, you can also try yoga, swimming, cycling, and aerobics. If you don't have time for these exercises, a brisk walk for half an hour may also work wonders.

Disclaimer: This article is for informative purposes only. Always consult a physician before starting any physical fitness program in order to reduce the risk of injury.