Novice
protect ya BACK & spine EPISODE #2
Here’s the truth: pain is NOT inevitable.
Back pain can be caused by a variety of structures in the mid back itself like the thoracic spine, ribs, or trigger points in the upper back muscles. Furthermore, the pain could even originate from other regions, not in the mid back like the neck or shoulders. That’s a lot of potential pain generators and triggers! Making matters even more complicated is that it’s oftentimes difficult to recreate a “trigger”.
In physio terms, a trigger is something that causes your familiar pain. Meaning if you ask yourself the question, “what typically causes my mid back pain?” The answer for many is typically something vague and difficult to pinpoint. “Uh, this weird position I put my arms in… it just aches… it’s always there, etc.” Don’t worry, this is common! But because of this conundrum, you can never go wrong with a holistic mid back prehab program focused on improving thoracic spine mobility and strength and above all else, keeping moving!
Follow along in this article as you learn the best exercises for mid back pain!
Exercise #1: Deadbugs
The bird dog is a simple core exercise that improves stability, encourages a neutral spine, and relieves low back pain. It strengthens your core, hips, and back muscles. It also promotes proper posture and increases range of motion.
Perform 3 - 5 sets of 12 - 16 reps.
Perform 2 - 5 sets of 30 - 90 seconds
Exercise #2: side plank
Some of the key benefits of adding the side plank to your workout program include the following:
Strengthens three muscle groups at once.
Protects your spine.
Strengthens your core without stressing your back.
Improves your balance.
Reduces your risk of a back injury.
Exercise #3: Hollow body hold
The hollow body hold is an excellent isometric move, working both your deep-lying core muscles and your abs, as well as an array of other muscles around the body including the glutes, quads and lats.
Perform beginner variation for 2-3 sets of 10 - 30 second holds
Exercise #4: hamstring walkout
The hamstring walkout is a great way to activate those hamstrings and get them working. It has a longer TUT (time under tension) than some other movements might have because you'll need to take 5-8 steps just to extend your legs before coming back up again, all while keeping your core and glutes engaged as well.
Perform 2-5 sets of 8 - 12 reps