Do you always have an aching mid-back? Do you find hinderance in doing the daily work due to mid-back pain? Certain yoga poses stretching and strengthening the mid-back can ease the pain and stiffness while additionally boosting the upper body flexibility.
Middle back pain is very common for people of all age groups. The stiffness and discomfort due to the pain has a negative impact on your performance in the daily work and tasks, which can disrupt your regular body movements such as sitting for long hours, bending, twisting, etc. Mid-back pain can be caused by many reasons such as prolonged sitting work, incorrect body postures, certain medical conditions or injuries, and many more.
Fortunately, there are so many yoga poses and postures that can help you alleviate your condition. They are easy to perform and can be done anywhere without any special equipment required.
Effective yoga poses for middle back pain
The following given yoga poses not only relieves the back pain but also corrects your posture, loosen stiff muscles, increases the flexibility of spine, and enhances overall mobility.
Cobra pose
This gentle backbend stretch strengthens your back, chest, shoulders, and abdomen. Practicing this asana may soothe the pain caused by sciatica. It also helps to reduce the stress and fatigue that is accompanied by back pain. It is one of the best yoga poses for middle back pain. If you have severe pain or discomfort though, don’t go very far in stretching the backward, avoid pushing your limits.
Bridge pose
This pose is known to calm the central nervous system. It strengthens the spine and reduces the strain on the neck thus reducing the overall back pain. Additionally, it corrects posture while sitting and standing.This asana improves blood circulation through arteries and gives rest to heart making it healthy and blockage free. Lastly, it is remedial for migraines, headaches, stiff spine & neck, and insomnia.
Seated Spinal twist
Seated spinal twisting poses like, Ardha Mastyendrasana energizes the spine, twisting and wringling out all the stiffness from your back. It relives the upper and middle back pain, stretching the shoulders, hips and the neck. It also removes the pain due to sciatica. It also works on improving the misalignment in the spine, and corrects sagged back.
Cat pose
Cat pose tops the list of beneficial asanas for back pain. It is highly recommended by the physiotherapists also. This is a multipurpose asana that helps to strengthen multiple parts of your back including the spine, rhomboid, and trapezius. It is helpful to loosen the stiff muscles in the upper & middle back region. This one asana is especially recommended for all types of backaches like slip disc, cervical spondylosis, sciatica, or stiff back. It releases the prolonged stress your spine faces due to the habitual lifestyle problems.
Downward facing dog pose
Downward facing dog rejuvenates and energizes your body, lessening the stress and mild depression. This asana lengthens and strengthens the spine giving relief from the painful back. It is a full-body workout stretch that improves the health of spine, hamstring, calves, middle & lower back, shoulders, and core. The pose is also known to be beneficial in treating osteoporosis and menopause symptoms.
Puppy pose
Puppy pose is the best alternative for the people who find it difficult to perform the downward facing dog pose because of pressure on shoulders and wrists. It is also one of the most effective yoga pose for middle back pain, as entire spinal muscles are involved and releases the tension from shoulders too.
Bottom line
Although studies and research has proved the benefits of yoga and physical exercise as an ideal way to treat the lower middle back pain condition, it may not be suitable for everyone. Consult your doctor before starting the practice to evaluate the possible risks. Always take guidance from the expert yoga instructors or teachers, and avoid stretching the poses beyond your limits, as it can damage or tear the muscles leading to an injury.