Mid back pain (also called middle back pain or thoracic back pain) can make it difficult to perform everyday activities. Here are 3 of my favorite mid back exercises to help relieve pain & tightness.
Seated Ts, seated rows, and bear hugs are all simple exercises to get started. These should help loosen up tight mid back muscles and relieve pain in the mid back area.
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Lower back pain can often be relieved, and even prevented, by strengthening the core. So here are progression exercises to help strength the core in the front, side, and back.
When trying to find the perfect mattress to help relieve and prevent back pain, the main thing to look for is a mattress that has the right amount of support to help keep your spine in proper alignment, or a neutral position. The mattresses designed by Back Science are designed specifically to help improve overall sleep posture, keep the spine optimally aligned, and reduce muscle and joint pressure throughout the back and neck.
These back pain relief stretches don't necessarily need to be done in bed, but they are a great way to help relieve back pain in the morning before getting up, and/or when going to bed at night.
For a herniated disc, to relieve the back pain, you want to do extension exercises and stretches to help push the disc back into the space in your spine.
My favorite exercise for upper back pain relief is a seated row. It’s a great exercise for your upper back, shoulders, and neck area. This upper back exercise is performed in real-time, so it's easy to follow along if you want.
A rhomboid stretch is great for the rhomboid muscles because they tend to get overworked and tight easily. Many rhomboid stretches require someone to get in an uncomfortable position or down on the floor. This simple modified rhomboid stretch can be done sitting in a chair or on the couch.
In this video, I teamed up with Dr. Jen, a pelvic floor physical therapist who also happens to be pregnant! She'll show you her top 5 exercises to help relieve low back pain when you are pregnant by mobilizing and stabilizing the pelvis.
These back pain stretches and exercises are for general back pain like soreness from overworking your back or if you've pulled a muscle. Check out the back pain section of my website for more specific back pain related exercises and stretches.
These back pain relief stretches don’t necessarily need to be done in bed, but they are a great way to help relieve back pain in the morning before getting up, and/or when going to bed at night.
