Best Exercises for Upper and Middle Back Pain

Back pain is
common thesedays among people of all ages. Lower back pain is more prevalent as
compared to upper and middle back pain. According to experts, the reason for
lower back pain is poor support received from other bones or muscles in that
area. The lower part of our body gets the support of the backbone alone. That’s
why it bears more pressure as compared to the upper portion of our body. The
matter becomes more severe with aging. Seeing the importance of this problem,
we will discuss the following topics in this article:

1- Reasons for
back pain

2- Exercises for
back pain

3- Back Pain Physiotherapy Mullingar

Reasons for Back Pain

There is more
than one reason for back pain. Some of the top reasons are as follows:


As one grows
older, back pain prevalence increases. Muscles and bones also get older, and
their support weakens with time.

Excessive pressure

pressure on the backbone also cause back pain.

Bone fracture

Fracture in the
backbone and other bones surrounding it also results in back pain.

There are many
other causes for this, including overburden of the backbone, Herniated disks,
and strain on the muscles.

Exercises for back pain

Upper Back Pain
Physiotherapy in Mullingar
very popular way to deal with back pain. According to Back
Pain Physiotherapy Mullingar
, the following exercises
are best to tackle back pain. These exercises are easy to do at home.

One-arm Dumbbell Row

It is very easy
to do exercise to deal with back pain. You only need a smooth table and a
weighted dumbbell for this exercise. First, you need to place one leg on the
table and bend your trunk and make it parallel with the ground. In the next
step, place your hand at the other end of the table and lift the dumbbell with
your other hand. Now, keep your trunk static and pull the dumbbell. Do not
forget to keep your arms closer to your body. Keep breathing and exhaling while
pulling the dumbbell. Four sets of eight are recommended for each side.

Face Pull

Another basic exercise
to do at home
. Take a
resistance strap and tighten it somewhere in a stable manner. Grasp both ends
of the strap with your hands. Now,pull the strap towards your face while you
must stretch your elbows outside. Make sure to balance the load on both
shoulders. To achieve the best results, do four sets of eight every day.

Reverse dumbbell fly

This exercise is
highly recommended for upper back pain. For this exercise, you just require
lightweight dumbbells. Bend your torso at a 45-degree and hang your arms while
you are standing. Now, leave your neck free and your eyes down while your hands
lift the weight towards the sides and up. Make sure to lift the equal weight on
both shoulders. Do four sets of eight to get good results.


This exercise is
good for middle back pain. During this exercise, you need to lay on the floor
while your neck staysneutral. Now, lift your legs and arms off the ground at
the same time and stretch them as much as possible. This exercise will use your
back and glute muscles. It is recommended to do four sets of eight for this

Chair Rotation

Chair rotation is
another simple exercise for back pain. As the name depicts, you need a chair to
perform the exercise. Sit on the chair sideways while your left side should be
leaning on the back of the chair. Now keep your legs static and rotate your torso
to the left and stretch your arms to touch the backside of the chair. Keep your
upper body stable and stretch your arms as much as possible. This exercise is
going to relax your muscles and reduce stress on them. Don’t forget to take a few
seconds’ breaks after each set and change the side. Do it three times on both

Knee to Chest

This exercise is
very suitable for lower back pain. Nothing special is required to complete this
exercise. You only need to lay with your back on the floor. Now, try to bend
your leg and take it to your chest. Keep your leg in this position for a few
moments and then relax it. You can also perform this exercise using both legs
together. Perform this exercise at least four times on each leg.

Wall Angle

Wall angle is an excellent
exercise for the neck, shoulders, and upper back. In this exercise, you need to
stand with your back touching a wall. You may need to move your feet away from
the wall to completely adjust your back against the wall.

Now, stretch your
arms to perform a “T” pattern against the wall. After that, twist
your elbows at a 90-degree angle. Slowly start moving your arms up and down,
make sure to keep your arms against the wall. After touching your head with
fingers, bring your arms to starting position and repeat it at least ten times
in a set. Up to 3 sets are recommended.

The Final Words

Before any
exercise, you need to warm up with some simple exercises. Start any exercise
after consulting with
upper back
pain Physiotherapy in Mullingar
or with your
physician because the back is the sensitive part of your body. You can treat
your back pain at home through some of the exercises listed above.


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