Back muscle pain is something we all have to deal with sooner or later. It’s usually caused by athletic injuries or a poor diet high in inflammatory foods, but unless you live a perfectly attuned life optimized for avoiding back pain, chances are you’ll find yourself battling this common ailment eventually.
Thankfully, there are a variety of ways you can treat and even cure your back pain without the need for surgery or medication. Through the use of different stretches and exercises, you can effectively eliminate some types of back pain without ever stepping foot in a doctor’s office.
Let’s take a look at how to get rid of middle back pain so you can live your life without worrying about it anymore.
Some stretches like toe touches and others can aggravate back muscle pain if you aren’t careful, so it’s best to avoid those. But other stretches like the child’s pose, knee-to-chest stretch, the pelvic tilt, the lower-back twist, hamstring stretches, and the cat/cow stretch are excellent ways to gently stretch out your back muscles and other related muscles that might have too much tension in them.
You can easily Google any of these stretches for videos and tutorials on how to do them.
Stretching is so beneficial for those who notice signs of a pulled back muscle or back muscle pain because sometimes the cause of back pain can be seemingly unrelated muscles having tension in them, leading to an unbalanced movement pattern which contributes to strain and pressure in the back. Your hamstrings, glutes, groin muscles, and upper back muscles can all directly cause back pain if they have too much tension in them.
Lower Back Muscles Exercises
It might seem counterintuitive, but sometimes a little exercise is all you need to get rid of back muscle pain. Once you get some blood flowing through your muscles and get them warmed up, they loosen up and tend to give you fewer problems.
Try exercises like press-up back extensions, wall sits, partial crunches, bird dogs, knee-to-chest lifts, bridges, light weight-lifting, aerobic exercise, and Pilates to warm up your back and work out the kinks. Remember to keep it light and don’t strain yourself too hard, but not so light that you don’t get a workout at all.
You can look up these exercises yourself, or you can try something like a Periodization Training Program to help you along the way.
Using some different types of online training app is another great way to get perfect instructions on these different exercises without having to hire a personal trainer or see a physical therapist.
Get Rid of that Back Muscle Pain
Back muscle pain is annoying at best, and excruciating at worst. It’s usually treatable without medication or surgery, however. A clean diet can clear up a lot of issues by itself. By performing the stretches and exercises in this article, you can go a long way towards making back pain a non-factor in your life.