Dealing with middle pain can be an everyday problem for many people, especially those who lead busy and active lifestyles.

The middle region of the body can become stressed and strained through activities such as sitting at a desk for long periods, carrying heavy bags or participating in sports that require twisting and turning. However, there are simple exercises that can help to alleviate mid-section discomfort. The following 7 exercises are easy to perform and bring relief to your middle region.

1. Upper Abdominal Breathing

One of the easiest and most effective exercises to reduce middle pain is upper abdominal breathing. This exercise focuses on the diaphragm and helps to engage the muscles that support the mid-region of the body. Here are three simple steps:.

1. Lie down on your back with your knees bent and feet flat on the floor.
2. Place one hand on your belly and the other hand on your chest. Breathe in through your nose and exhale through your mouth.
3. As you inhale, focus on filling your belly with air instead of your chest. As you exhale, slowly release the air from your belly.

2. Plank

Plank is another great exercise for reducing middle pain. This exercise targets the core muscles and helps to strengthen the midsection of the body. Here’s how to do it:.

1. Start in a push-up position with your arms straight and your hands shoulder-width apart.
2. Hold your body in a straight line with your feet hip-width apart and your toes tucked under.
3. Hold for 15-30 seconds, or as long as you can, then release.

3. Pelvic Tilts

This exercise is fantastic for reducing lower back pain and easing tension in the middle region of the body:.

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1. Lie down on your back with your knees bent and feet flat on the floor.
2. Slowly tilt your pelvis forward and back, engaging your core muscles as you move. Imagine that you are trying to roll your pelvis towards your chest.
3. Repeat for 10-15 repetitions.

4. The Hundred

The Hundred is an exercise that targets the entire midsection of the body, including the abs, obliques and lower back:.

1. Lie down on your back with your knees bent and feet flat on the floor.
2. Lift your head and shoulders off the ground, and extend your arms straight out in front of you.
3. Pump your arms up and down, engaging your core as you do so. Count to 100 pumps in total, or as many as you can manage.

5. Standing Side Bend

This exercise targets the oblique muscles, which can become tense and tight, leading to middle pain:.

1. Start by standing with your feet shoulder-width apart, hands at your sides.
2. Extend one arm up over your head, then bend sideways to the opposite side. Hold for 10-15 seconds, then return to your starting position.
3. Repeat on the opposite side, extending the opposite arm up over your head and bending towards the other side.
4. Alternate between the two sides for 10-15 repetitions.

6. Back Extension Stretch

The back extension stretch is a great exercise for relieving tightness in the lower back and middle region of the body:.

1. Begin by lying face down on a yoga mat or towel.
2. Place your hands under your shoulders and push up, lifting your head and chest off the ground. Hold for 10-15 seconds, then release.
3. Repeat for 10-15 repetitions.

7. Side Plank

The side plank targets the oblique muscles, which can become strained and lead to middle pain. Here’s how to do it:.

1. Begin by lying on your side with your elbow directly below your shoulder and your forearm on the floor.
2. Lift your hips off the ground and hold for 15-30 seconds, or as long as you can.
3. Repeat on the opposite side, holding for the same amount of time.

By incorporating these seven exercises into your daily routine, you can help to reduce middle pain and maintain a stronger, healthier midsection of the body through improved posture and increased core muscles strength.