Back pain and middle pain are common problems nowadays. Long working hours and sitting in front of the computer for extended periods can aggravate these pains. People who work in sedentary jobs are more prone to these issues.

It can be very uncomfortable and debilitating, which is why it’s crucial to find ways to alleviate and manage it before it becomes a chronic problem.

The Benefits of Exercise for Pain Relief

Regular exercise is an effective way to combat middle and back pains. Exercise increases blood flow to the affected area, promotes flexibility, strengthens muscles, and improves posture.

It also releases endorphins, natural painkillers, that can alleviate the pain and improve your mood.

5 Simple Movements to Alleviate Middle and Back Pain

Here are some simple movements that can help alleviate middle and back pain. You can perform these movements at home or in the gym:.

1. Cat-Cow Stretch

The cat-cow stretch is an excellent exercise to improve posture and alleviate middle and back pain. To do the cat-cow stretch, start on your hands and knees, with your wrists directly under your shoulders and your knees under your hips.

Slowly arch your spine towards the ceiling, tucking your chin into your chest. This is the cat pose. Then, lower your back towards the floor, lifting your head and tailbone towards the ceiling. This is the cow pose. Repeat the cat-cow stretch for several repetitions.

2. Child’s Pose

The child’s pose is a yoga pose that can help relieve tension in the back and neck muscles. To do the child’s pose, start by sitting on your heels with your knees apart.

Fold forward, reaching your hands towards the front of the mat, and rest your forehead on the floor. Keep your arms extended in front of you, or rest them by your sides. Breathe deeply and hold the pose for about 30 seconds.

3. Hip Flexor Stretch

The hip flexor stretch can help alleviate back pain by releasing tension in the hip flexor muscles. To do the hip flexor stretch, start in a lunge position with your back knee on the floor.

Press your hips forward, feeling a stretch in the front of your hip. Hold the stretch for about 30 seconds, then repeat on the other side.

4. Cobra Stretch

The cobra stretch strengthens the muscles in your back while also relieving middle pain. To do the cobra stretch, lie on your stomach with your palms on the floor near your shoulders.

Lift your head and chest off the floor, using your back muscles to control the movement. Hold the stretch for a few seconds, then release back down.

5. Standing Forward Bend

The standing forward bend is a stretching exercise that can help relieve lower back pain and release tension in the hamstrings. To do the standing forward bend, stand with your feet hip-width apart. Fold your torso forward, reaching towards your toes.

Hold the stretch for 30 seconds and take deep breaths.

Conclusion

Alleviating middle and back pain requires a holistic approach.

You can try these simple movements to relieve your pain, but also consider other lifestyle changes such as ergonomics, stretching throughout the day, regular exercise, and maintaining a healthy weight. If your pain persists, consult with a healthcare professional.