Back pain is a common problem that affects people of all ages. It can be caused by various factors such as poor posture, muscle imbalances, and injury.

Middle and back pain can be both debilitating and frustrating, often interfering with daily activities and quality of life. Fortunately, there are exercises that can help alleviate and prevent middle and back pain, improving posture and strengthening the core muscles. Here are six exercises that can be incorporated into your routine to banish middle and back pain:.

1. Cat-Cow Stretch

The cat-cow stretch targets the muscles in the back and helps to improve flexibility and alleviate tension. Start on all fours with your hands directly underneath your shoulders and knees below your hips.

Begin by rounding your back, dropping your head, and pulling your belly button in towards your spine (the “cat” position). Hold for a few seconds, then slowly arch your back, lifting your head and chest towards the ceiling while allowing your belly to relax (the “cow” position). Repeat this movement for 10-12 reps, focusing on deep breaths and gentle stretches.

2. Bird Dog

The bird dog exercise not only strengthens the core muscles but also improves stability and balance. Start on all fours with your hands directly underneath your shoulders and knees below your hips.

Extend your right arm forward while simultaneously extending your left leg backward. Keep your hips and shoulders level throughout the movement. Hold for a few seconds, then return to the starting position and repeat on the opposite side.

Aim for 10-12 reps on each side, focusing on engaging the abdominal muscles and maintaining a neutral spine.

3. Wall Sit

The wall sit is a simple yet effective exercise that targets the muscles in the lower back, glutes, and legs. Stand with your back against a wall and walk your feet out slightly in front of you.

Slide down the wall until your knees are bent at a 90-degree angle. Ensure that your knees are stacked directly above your ankles and your back is flat against the wall. Hold this position for 30-60 seconds, focusing on keeping your core engaged and your breathing steady.

Gradually increase the duration as your strength improves.

4. Bridge

The bridge exercise is beneficial for strengthening the glutes, hamstrings, and lower back muscles. Lie on your back with your knees bent and feet flat on the floor, hip-width apart.

Engage your core and squeeze your glutes as you lift your hips off the ground, creating a straight line from your shoulders to your knees. Hold this position for a few seconds, then lower your hips back down to the starting position. Aim for 10-12 reps, focusing on maintaining proper form and avoiding any excessive arching of the back.

5. Plank

The plank is a fantastic exercise for strengthening the entire core, including the muscles in the middle and lower back. Start by positioning yourself face down on the floor, resting on your forearms and toes.

Align your elbows directly under your shoulders and engage your abdominal muscles. Lift your body off the floor, creating a straight line from your head to your heels. Hold this position for as long as possible while maintaining good form and breathing steadily. Aim for 30-60 seconds, gradually increasing the duration over time.

6. Swimming

Swimming is a low-impact exercise that provides a total body workout and helps to improve posture and relieve back pain. The resistance of the water helps strengthen the muscles in the middle and lower back while reducing stress on the joints.

Whether it’s freestyle, backstroke, or breaststroke, swimming helps to elongate and strengthen the back muscles. Aim for at least 20-30 minutes of swimming at a moderate intensity a few times a week to reap the benefits.

By incorporating these exercises into your routine, you can effectively banish middle and back pain. It’s important to listen to your body and start with gentle movements, gradually increasing intensity and duration over time.

Regular practice of these exercises, along with maintaining proper posture and adopting a healthy lifestyle, can lead to a stronger, pain-free back.