Mid-back pain can be a real pain in the, well, mid-back. But fear not, because Dr. Layne Palm has got your back (literally) with three favorite exercises to address mid-back pain and stiffness.

So grab a foam roller, get ready to sling some guns, and prepare to kneel like a boss as we delve into these exercises. But hold on a second, let’s not forget the most important rule of the game: if you’re dealing with significant or persistent pain, make sure to consult with a healthcare provider first. Safety first, people! Okay, let’s get to it.

1. Foam roll your thoracic spine for 1-2 minutes:

Ah, the foam roller, the beloved torture device of every fitness enthusiast. But hey, it works wonders for those tight muscles and knots in your mid-back. Here’s what you gotta do: lie down on the foam roller, placing it underneath your mid-back. Gently roll back and forth, targeting the thoracic spine (that’s the fancy term for your mid-back). Feel those knots slowly loosen up as you roll. Aim for 1-2 minutes of foam rolling bliss.

2. Gunslingers slow and controlled for 15 reps:

Now, don’t worry, we’re not literally slinging guns. We’re talking about an exercise that targets the muscles around your mid-back, giving them a good workout. Here’s how it goes: grab a resistance band and hold it with both hands, with your arms extended out in front of you. Keep your shoulders down and back, and slowly pull the band towards your midsection, squeezing those shoulder blades together. Feel the burn as you perform 15 slow and controlled reps. You’ll be feeling like a gunslinger in no time.

3. Half-kneeling T-spine rotations for 10 reps per side:

Now it’s time to kneel like a boss. This exercise not only helps with mid-back pain, but it also improves your mobility and flexibility. Here’s the drill: get into a half-kneeling position with one knee on the ground and the other foot planted in front of you. Place your hands behind your head, elbows out to the side. Slowly rotate your torso towards the same side as your kneeling knee, keeping your core engaged and feeling that delicious stretch in your mid-back. Repeat this movement for 10 reps on each side and watch your mid-back pain melt away.

The Bottom Line:

Dr. Layne Palm has shared three favorite exercises to address mid-back pain and stiffness. Foam rolling the thoracic spine, doing gunslingers, and performing half-kneeling T-spine rotations can help alleviate mid-back pain and improve mobility. Remember to consult with a healthcare provider if you have any significant or persistent pain.

Key Points:

– Foam rolling the thoracic spine for 1-2 minutes can help loosen tight muscles in the mid-back.
– Gunslingers, with slow and controlled movements, target the muscles around the mid-back and improve strength.
– Half-kneeling T-spine rotations, performed for 10 reps per side, improve mobility and flexibility in the mid-back.
– Consult with a healthcare provider if you have significant or persistent mid-back pain.

Source Article: https://www.youtube.com/watch?v=FxeJuzyzth4