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Image by Nigel Msipa

MID/LOWER BACK EXERCISES

Back pain is a condition experienced across age groups, from the office worker to the varsity student.

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Often back pain is due to improper spinal movement due to stiffness or the protective muscle spasms surrounding the spine. Mid back pain is commonly seen in the office worker due to incorrect posture and sitting for extended periods of time.

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Back pain tends to be aggravated by lifestyle factors including lack of exercise, obesity, injuries, poor posture, incorrect lifting techniques and ergonomically incorrect work environment

Mid/ Lower Back Exercises: Services
ExtensionOverTowel.jpg

THORACIC TOWEL STRETCH

  • Lie on the floor

  • Roll up a towel* and place it along your spine to the base of your neck let your arms rest out to each side and head rest back.

  • Hold for the time 30 seconds

  • Rest your arms out to the side

ThoracicSeatedExercise.jpg

THORACIC STRETCH

  • Sit on the floor with both legs out in front hands on thighs

  • Knees can be bent to lessen the strain on the hamstrings.

  • Flex your neck and lean forward

  • hold for 2 breaths and repeat 5 times

  • In the same position move one shoulder to the opposite knee

  • at the same time lift the opposite shoulder

  • hold for 2 breaths and repeat on each side 5 times

PectoralisMuscleStretch.jpg

PECTORAL MUSCLE STRETCH

  • Place your forearm against a wall or door frame with your elbow at shoulder height.

  • Step forward until you feel a stretch through your chest (don’t just lean forward as this places stress on your shoulder joint)

  • Hold for 30 seconds on each side

  • To target other parts of your pec muscles raise or lower your arm and hold for another 30 seconds

YWExercise.jpg

YWL STRENGTHENIGN EXERCISE

  • Stand comfortably with your back straight

  • Lift your hands above your head so as they are in a Y position

  • Bring your arms down the wall while squeezing your shoulder blades together until your hands make a W

  • Hold for 1 breath

  • Lift your arms back up to the starting position and rest there for 1 breath

  • Repeat 10 times

ScapulaSqueeze.jpg

SCAPULA SQUEEZE

  • Sit up straight with both feet flat on the floor and shoulders back

  • Squeeze your shoulder blades together

  • Hold for 10 seconds

  • Repeat 10 times at once or throughout your day.

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MID TRAP STRENGTHENING

  • Lie down with a folded pillow underneath your chest

  • Place your arms straight out to your sides with elbows straight and thumbs pointing towards the ceiling

  • Slowly raise your arms toward the ceiling as you squeeze your shoulder blades together

  • hold for 10 seconds

  • Slowly lower, rest for 10 seconds and repeat 10 times

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