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Dorsal back pain remove by 6 steps

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Dorsal back pain is a symptom that we all suffer at some time, caused mainly by the bad postures that we adopt when sitting and on many occasions also while we walk.

The pain knapsack type is one that affects the middle back. In most cases, it appears without a pathology behind it. Thus, it is the typical postural pain that you notice after you spend a lot of time working on the computer or when, for whatever reason, you should remain to lie on the bed. However, sometimes it is because there is a problem with the organs that receive the thoracic cavity. Therefore, if it persists, you should go to the doctor. We propose a series of exercises for dorsal back pain.

Exercises for dorsal back pain

Steps# 1dorsal back pain

All the activities that we will explain to you are aimed at strengthening the musculature of the back. So, in addition to the following exercises, any other that has this objective will suit you. The first one that we propose is very simple, but already during its execution, you will notice how you work that area of the back that hurts you. Read more: 7 ways to soothe back pain quickly

You should simply stand with your back straight and your hands clasped behind your neck. The exercise consists of bringing your elbows back as far as you can and keeping your posture a few seconds. Do 2 sets of 10 repetitions. You will see that every time you will be able to throw your elbows further back.

Steps# 2dorsal back pain

The mechanics of this second exercise for dorsal back pain is similar to the previous one and, in addition, you will also feel instantly how you contract the muscles that cause you pain. Stand with your back straight.

On this occasion, the arms should be in their natural position, extended along the body. Place the palms of the hands facing backward and throw the arms backward also, trying to reach the highest position without flexing them. The arms should come together lightly, but without the hands touching each other. Do 2 sets of 10 repetitions.

Steps# 3dorsal back pain

To execute this other exercise you must stand with your arms crossed, that is, with your arms parallel to the ground and forming a 90-degree angle with your body. What you must do to strengthen the muscles of the back is to stretch your arms back as far as you can, as if you wanted them to touch their hands, but keeping the height of the arms.

Steps# 4dorsal back pain

After performing these exercises for a dorsal back pain that will allow you to strengthen the musculature, it is convenient to carry out some type of stretching. The one we propose is to bend the neck forward as if you try to touch your chest with your chin. Hold the posture for 10 seconds.

Steps# 5dorsal back pain

While you strengthen the back muscles with these exercises that we explain, it can also be interesting that you perform other complementary actions to mitigate the pain. Read this article in which you will learn how to apply cold and heat to back pain. Continue reading 8 Tips to Improve Your Yoga Practice

Steps# 6Dorsal back pain

In any case, it is important that you go to your doctor if this dorsal back pain persists, since it may actually be a reflex pain of one of the organs that are found inside the chest cavity.


The dorsal back pain is usually caused by a combination of causes, it is very rare for a single cause and affects almost half of the adult population at some point in life. Usually, back pain or back pain is felt on one side of the back or the other, although it can also be bilateral.

The author is an expert on occupational training and a prolific writer who writes extensively on Business, technology, and education. He can be contacted for professional advice in matters related with occupation and training on his blog Communal Business and Your Business Magazine.

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