Back pain can be, well, a pain, to deal with sometimes. Fortunately, there are exercises for you to fight it. Of course, you can expedite the process by working with a chiropractor to help give you guidance. If you need to work on your posture or tips regarding how you should be stretching, find a local chiropractor in your area that can work on it with you. After all, you will get much more out of it if you have a professional working with you as opposed to going on your own.  Here are three exercises to help middle back pain.

Stretching everyday can have great affects on your body and help relieve back pain. 

Cat-Cow Stretch

The cat-cow movement can help your back a great deal. It is also very easy to perform. Begin by placing your body on all fours and place your wrists underneath both your shoulders and your knees placed underneath your hips. Then, you spread your fingers and distribute the weight evenly throughout your hands. To avoid dumping a lot of weight into the wrist, press your palm into the ground.

Once you do that, dip your belly down with your face up and calmly inhale. Now, like a cat, arch your back, tuck in your pelvis and let your head hang loose. All you have to do now is repeat this exercise around 5 to 7 times.

Cobra Stretch

With the cobra pose, you can say goodbye to tension accumulating.

Begin by lying on your stomach with your chin on the mat or staying face down. Then, place your hands underneath your shoulders and curl your back from up the ground. If you’d like, you could even lift your hands off the ground to test how much your back is being engaged.

Then press lightly into your hands to deepen the stretch. The majority of this stretch should be coming from your back, and the other source should be just the supplement through the hands. Finally, hold for 2 breaths, and then release. Repeat the process afterward.

Bridge Stretch

There was plenty of engagement in the previous exercises, but this one is a bit lighter that will open and strengthen your back. In order to properly perform the pose, you need to keep your field of vision into a single place on the ceiling and refrain the urge to turn your head.

Starting by lying flat on your back, bending your knees and placing your feet flat on the bone just a few spaces away from the tailbone. Then, press both of your shoulders into the floor and tuck them further into your back so your chest only protrudes a little bit. Press right into your feet and send up your hips high into the sky.

Clasp your hands from under you and press into both your upper and lower extremities. You will then have to focus your upper back and bring the chest wall behind you. This will help bring backbend out from the lower back and more towards the middle back.