The Best Back Exercises for Mid-Back Pain

By Steve Silverman

Mid-back pain can be difficult for any golfer to contend with. Unlike low back pain, which basically prevents the golfer from even attempting to swing the club, mid-back pain can be dormant for several holes when the golfer is on the course and then hit the golfer with a stabbing pain when he is in the middle of the swing or just after it is completed. In order to strengthen the back and eliminate the pain, you can do exercises that will get you back on track.

Twists on an Exercise Ball

Sit on an exercise ball and find your balance point. Tense your core muscles around your midsection. Put your elbows up around shoulder height. Swing both elbows to the left and then come back to a neutral position. Now swing them to the right. Do this 10 times, take a 30-second break and then repeat the set.

Lumbar Stretch

Get on the floor and lay on your stomach. Put your elbows under your shoulders and then lift your head and neck. Hold the lift for three seconds and then return to the starting position. Do this 10 times, take a 30-second break and then do it again.

Exercise Band Stretch

In order to strengthen your upper back and middle back muscles, take an exercise band and hold it by the ends. Hold your arms out at shoulder height. Pull with both hands until your fell pressure building on your rib cage area. Hold the position for 2 seconds and then return to the starting position. Do this exercise 10 times, take a 30-second break and then repeat the set.

About The Author

Steve Silverman is an award-winning writer, covering sports since 1980. Silverman authored The Minnesota Vikings: The Good, The Bad and The Ugly and Who's Better, Who's Best in Football -- The Top 60 Players of All-Time, among others, and placed in the Pro Football Writers of America awards three times. Silverman holds a Master of Science in journalism from the Medill School of Journalism.

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