Exercise for Middle Back Injury
by Anna Hart
Filed under Mid Back Pain
Middle back injuries can be caused by a number of things, and you will want to know the exact cause before undertaking any exercise for middle back injury. Your physician is the best one to diagnose your mid back pain, and to give advice on exercise. Once you have received a go-ahead from him or her, you will want to exercise carefully and regularly.
Usual Reasons for Need of Exercise for Middle Back Injury
Nagging stiffness in the mid back is often caused by limited movement between the joints of the spinal column. Such injuries can result from rushing through your warm-up before exercising. Another cause can be improper use of back muscles. Improper techniques in lifting, twisting, or sports activities such as rowing or throwing, can unduly stress joints, tendons, and muscles. Sudden damage can occur when a tendon, cartilage, or muscle is torn – gradual damage can occur from a build-up of small amounts of continual stress.
Stretching Exercise for Middle Back Injury
A good, general exercise for middle back injury is one that involves gentle stretching of the mid back. Stretching should be done at least twice a day, every day to heal the injury. Begin with at least one stretching exercise for middle back injury from these three.
1. Hip Rotations: Begin by lying on the floor on your back. Bend both knees, but keep your back and feet flat. While rotating your hips to the right, allow both legs to descend slowly, feeling a gentle stretch. At the point where you feel that stretch, hold the position for 10 seconds. Return slowly to your flat position. Repeat in the opposite direction. Do 10 repetitions.
2. Rump Lifts: Begin as above, by lying on the floor on your back, knees bent, back and feet flat. Slowly lift your rump into the air, allowing both feet to push downward as you do so. Hold the position for 10 seconds. Return slowly to your flat position. Do 10 repetitions.
3. Thigh Pulls: Again, begin by lying on the floor on your back, knees bent, back and feet flat. Placing a hand on the back of each thigh, pull both legs toward the chest, feeling a gentle stretch. At the point where you feel that stretch, hold the position for 10 seconds. Return slowly to your flat position. Do 10 repetitions.
Strengthening Exercise for Middle Back Injury
Back muscles need strengthening exercise on a regular basis, even when there is no injury or pain. However, strengthening exercise for middle back injury is even more important. We have described, elsewhere on this website, such strengthening exercises as “slippery heels”, “slippery lap”, “high heels”, “high legs”, “reverse high legs”, and “brake pedals”. We will not describe them here, but urge you to read those articles for details on strengthening exercise for middle back injury.
Prevention Exercise for Middle Back Injury
To prevent further trouble, you will want to use prevention exercise for middle back injury on an every-other-day basis. We recommend the “Alternate Superman” exercise, which you will find described elsewhere on this website.
