Middle Back Pain Exercises

The middle back is attached to the ribs so using your arms or legs as a lever helps stretch the middle back.
1. Clasp fingers together stretch them forward and stretch the middle back forward into flexion. Push your spine back and bring your shoulder blades forward.
2. Straddle a chair and use the back of the chair to hold with one hand and the back bottom of the chair with the other hand and twist your trunk in one direction while your pelvis remains upright.
3 Roll a tea towel up and put it along your spine while you lay on the floor with your knees bent and arms out to the side. This lifts the spine off the floor and stretches the ribs joints

Middle back pain is very common and not well managed by therapists. Many go to a Chiropractor for a quick fix. This works until the quick fix wears off and they need to go back again and again and again. This is not a quick fix it is a come come back money for the chiro Middle back pain is often due to weakness in the core and the shoulder blade muscles. If a person learns appropriate exercises for this area then the fix will come.

The aim of all gym work for middle back pain is to control the upper body posture in a good straight alignment. This requires a person to have knowledge about posture and core stability. A person can exercise but not get any benefits from the exercise.

machines that are good for middle back pain at the gym include
Pects machine
overhead pulleys
ball workouts
floor workouts
therband training
running machine
weights if stable through the core
However before any of these exercises are started it is very in[important o have established a good core function. This will only be established if the core training has en happening prior to the gym work.

This is one of the best pre exercise training programs available.
Why is Pilates so Valuable for Back Pain

Because Pilates exercises strengthen the core and the core holds the back joints stable while we move. Pilates is the best routine for exercising core stability and a strong core is the single most valuable function the body can have to control lower back pain. The core consists of one major muscle, the Transverse Abdominal Muscle. This muscle has fibers that run around all the way around the belly and lower back. It is connected to the ribs and spine in the back and the pelvis and the pubic bone in front. When it is weak the tummy will be loose and have that pot tummy look. When it is weak the lower back joints are not stable and this will cause back pain.

When the Transverse Abdominal muscle is strong the tummy is flat, the waist line is smaller and the lumbar joints are stable. Stability will control movement in the spinal joints therefore keeping the lower back protected from pain. When the lower back is unstable, the way we move doing our daily activities results in micro movements, repetitively. We are resilient enough to tolerate many episodes but eventually the many micro movement's results in either an increasing pain from niggling to severe or a sudden onset of severe pain with a minor incident. This incident can be as simple as spitting toothpaste out, or leaning over to pick up the salt shaker.

Start by lying on your back with knees bent
Your lumbar spine should be neither arched up nor flattened against the floor, it should be comfortable
Breathe in and out a few times to relax your trunk muscles
Breathe out and, as you do so, draw your lower abdomen inwards as if your belly button is going back towards the floor. At the same time lift one foot off the floor
Your pelvis should not move in any direction and your back should not flatten if your core is strong.
Test the other Leg