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Exercises for the Middle Spine

The middle spine is made up of 12 vertebrae that connect the ribs and form the back wall of the ribcage area. This part of the spine is limited in the amount of movement it can make, and it is not bent as often as the rest of the back. Pain in this area is caused from straining the muscles or ligaments that give stability to the back. Rest and exercises can easily fix this type of pain. Consult a medical professional before beginning any exercise program.

  1. Aerobic Exercise

    • Swimming is a great exercise to treat and prevent pain in your middle spine. When you are experiencing pain in your middle spine, swimming allows you to keep active, while not putting excess strain on your back. Swimming elongates your body and promotes circulation in your spine. The act of keeping your head out of the water helps improve your posture, and it stretches out the whole spine.

    Strength Exercises

    • Bend forward at your waist, and allow your chest to lean forward. Keep your feet shoulder-width apart and slightly bend your knees. Grab a barbell with both hands with your palms facing out. Start with your arms fully extended and hold the bar at knee level. Lift the barbell up into your stomach area and then return it to the starting position. Repeat this exercise for three sets and 10 repetitions.

      Place your right knee and right hand on a flat bench, and plant your left leg on the floor. Keep your back flat as you lean forward. Grab a dumbbell with your left hand, and have your palm face your body. Lift the dumbbell to your outer rib cage and slowly lower the weight back down. Do this exercise for three sets and 10 repetitions and then repeat with the other arm.

    Stretching Exercises

    • Stand with your hands on your hip, and begin to gently twist your torso toward your right side. Keep your feet firmly on the ground and hold for 15 seconds. Repeat on the other side. Perform this stretch three times on each side.

      Stand straight and stretch your arms upward. Bend down at your waist and attempt to touch your toes. Stay in this position for five seconds before standing up. Repeat this exercise 8 to 10 times.

      Lie down on your back and cross one leg over the other. Gently pull the lower leg to your chest until you feel a stretch in your hips. Hold the position for 30 seconds. Switch legs and repeat this exercise three times on each side.

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