Exercise for Mid Back Pain

By Brandy Burgess

Exercises are used to reduce the uncomfortable symptoms that middle-back pain causes. Repeating these exercises can help prevent your middle-back pain from reoccurring. Exercise can add strength to the muscles of the back and that helps prevent future straining.


Difficulty: Moderate
Step 1
Start by standing up straight. Place either a broom handle or a long, slender stick behind your back. With the stick just under your neck, hold it using both hands. Start out slow and begin swaying the stick back and forth, side to side. This swaying motion helps flex the torso, eliminating back pain and discomfort.
Step 2
Get on all four on a carpeted floor. Clasp your hands together while keeping your elbows on the ground at a 90-degree angle. Slowly bring your head down and arch your back. Hold this position for about 10 seconds, then release. Repeat this exercise 10 times.
Step 3
Lay down flat on your stomach. Put your arms straight down along your sides, keeping your palms facing upwards. Slowly, begin to raise your back, neck and head off of the ground. Hold this position and repeat several times.
Step 4
Using a stool or backless chair, place your arms behind your back and clasp your hands together. Stretch your arms around your back and clench onto your middle back, hands together. You should be able to feel your chest stretch and expand during this exercise. Hold this position for about 10 seconds, then release. Repeat this exercise five times.

About The Author

My name is Brandy. I live in northern NY. I'm a SAHM in order to care for my 2 year old son. I help run a family day care as well as doin some free lance writing on the web.


Michael C.  Scored 101 at  Twin Lakes Twin Lakes, Wisconsin

michael C. unlocked the Golden Golfer Achievement!
Recorded 10 rounds.

Michael C.  Scored 113 at  Twin Lakes Twin Lakes, Wisconsin

Joyce H. joined GolfLink

Michael C.  Scored 102 at  Twin Lakes Twin Lakes, Wisconsin

View Activity Feed

Related Articles

Article Image The Complete At Home Golf Workout

  Getting in shape doesn’t have to include a gym member...

Article Image Lower Body Exercises to Add Distance to Your Drives

Golfers are often looking for tips and techniques to improve their yard...

Article Image At Home Golf Exercises: Core Strengthening

  Core strength is key to improving distance by generating powe...

Article Image At Home Golf Exercises: Leg Strengthening Exercises

  Staying in shape doesn’t have to involve a fully sticke...

Article Image Arm and Shoulder Dumbbell Exercises to Add Distance

  For golfers looking to add distance to their drives, te...

View All Related Articles