Middle Back Pain Recipe
Middle back pain refers to discomfort or pain occurring in the thoracic spine, the area between the base of the neck and the bottom of the rib cage. This region consists of 12 vertebrae (T1-T12), which are connected to the ribs and provide structural support and stability. Middle back pain is less common than lower back or neck pain but can significantly impact quality of life, depending on its severity and cause. Many times, is a core strength problem and can easily become addressed with core isometrics and possibly bodyweight calisthenics.
Some of the causes of Middle Back Pain include: muscle strain, overuse, poor posture (core weakness), herniated or bulging discs, arthritis, scoliosis, kyphosis, traumatic injury, falls, and osteoporosis. Emotional issues, stress and anxiety can cause muscle tension in the back, contributing to discomfort. In this program, there are 12 workouts, designed to be practiced at a pace of 4 workouts a week. 21 days is thought to create a habit, and the structure of these exercises allow for some tissue adaptation over 3 weeks. However you can also do this routine at your own pace, take the weekends off, do a video every other day, repeat videos, and take your time progressing through the content.
These are mainly bodyweight workouts that address the cardinal planes of the trunk and hip to build a strong foundation. Each week has three 15 minute isometric workouts to be done with an active rest day between. There is also an optional 30 minute calisthenics routine for movement (concentric-eccentric) choice for those seeking to progress their workouts over time. This routine and any included videos can be repeated over and over as needed, but remember that consistency is key!
Schedule:
Week 1
1.Video 293 | Isometric Core Boost II (15 Minute Routine) Isometric exercises for trunk flexion.
2. Video 294 | Isometric Core Boost III (15 Minute Routine) Isometric exercises for trunk extension.
3. Video 296: Isometric Hip Boost (15 minutes) Isometric exercises for hip flexion
(optional) Video 440 | Yoga for Inflexible People: Back (30 Minutes) Integrated Isometric bodyweight routine for the back using a blanket and a chair.
Week 2
1. Video 298 | Isometric Hip Boost III (15 Minute Routine) (15 minutes) Isometric exercises for hip extension.
2. Video 314 | Isometric Hip-Core Extension Boost (15 Minutes) Isometric exercises for hip and trunk extension.
3. Video 385 | Frozen Shoulder Therapy (15 Mins)
(optional) Video 247 | Yoga Therapy For Shoulders (45 Minutes) Therapeutic Exercises for shoulder pain, tightness, and instability using a yoga strap and block.
Week 3
1. Video 340 | Isometric Core Ball Boost (15 minute routine) Isometric exercises with the stability ball for core activation.
2. Video 332 | Isometric Shoulder Boost: Retraction (15 Minutes) Isometric exercises for muscles that draw the shoulder blades together.
3. Video 276 | Yogalates for the Back (30 Minute Workout) Integrated isometrics and calisthenics for relief in dealing with mid back pain.
(optional) Video 382 | Essential Back and Shoulder Isometrics (45 Minutes) Integrated and isolated isometrics for back and shoulder muscles.
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Video 293 | Isometric Core Boost II (15 Minute Routine) with Lauren Eirk
If you need a quick boost, this 15-minute bodyweight workout will help you strengthen core muscles and help give you improved spinal stability using a series of flexion-based isometric exercises using the mini ball.
Think of this as a preparation to exercise! Remember that you are only as good ...
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Video 294 | Isometric Core Boost III (15 Minute Routine) with Lauren Eirk
If you need a quick boost, this 15-minute bodyweight workout will help you improve posture using a series of extension-based isometric exercises with modifications given for anyone who has a hard time moving this way.
You will not need any equipment for this workout, although a blanket under th...
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Video 296 | Isometric Hip Boost (15 Minute Routine) with Lauren Eirk
If you need a quick boost, this 15-minute bodyweight workout will help you to flex your hip by strengthening muscles that cross the front of the hip joint. Weakness in this area of the body can cause tightness in the hamstrings and discomfort in the lower back.
You will need a sponge ball for ...
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Video 440 | Yoga for Inflexible People: Back (30 Minutes) with Lauren Eirk
Many people think that Yoga is only for highly flexible people, especially due to the image that we see in marketing. However, with the use of Yoga props, we can make the postures accessible to everyone. Props make feel so much more comfortable, improving one's understanding of the pose.
We wi...
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Video 298 | Isometric Hip Boost III (15 Minute Routine) with Lauren Eirk
If you need a quick boost, this 15-minute bodyweight workout will help you to extend your hip using the resistance coming from your own bodyweight to create the isometric exercises. Weakness in these areas can cause tightness in the trunk and spine, making it more difficult to sit up straight, sq...
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Video 314 | Isometric Hip-Core Extension Boost (15 Minutes) with Lauren Eirk
If you need a quick boost, this 15-minute bodyweight routine will help you strengthen core muscles and help give you improved spinal stability using a series of extension-based isometric exercises for the hip and spinal joints. This is a bodyweight workout with no props required.
Think of this...
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Video 385 | Frozen Shoulder Therapy (15 Mins) with Lauren Eirk
Frozen shoulder results from the gradual loss of movement in the shoulder (glenohumeral) joint due to trauma from repetitive stress or an isolated incident. Although this joint is one of the most mobile joints in the body, a frozen shoulder can become stuck with very limited movement.
This worko...
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Video 247 | Yoga Therapy For Shoulders (45 Minutes) with Lauren Eirk
This routine uses various Yoga Therapy techniques designed to improve strength in the muscles that cross the shoulder, rib cage, pelvis, and spine. You will learn about the importance of isometric resistance training is to shoulder health.
This routine begins with an exploration of shoulder an...
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Video 340 | Isometric Core Ball Boost (15 minute routine) with Lauren Eirk
If you need a quick boost, this 15-minute bodyweight workout will help you strengthen core muscles and help give you improved spinal stability using a series of rotation-based isometric exercises.
There is no better tool for spinal exercises than the stability ball! Using the ball as a prop ...
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Video 332 | Isometric Shoulder Boost: Retraction (15 Minutes) with Lauren Eirk
If you need a quick boost, this 15-minute bodyweight workout will help strengthen muscles that retract (move the shoulder blades together) the shoulder blades and help keep an upright posture. These include the rhomboids, middle trapezius, and other associated shoulder muscles. A Yoga strap an...
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Video 276 | Yogalates for the Back (30 Minute Workout) with Lauren Eirk
This body weight workout includes therapeutic exercises to help you address mobility and strength of your back using Yoga isometric strength exercises and Pilates core work. Begin with standing mobility exercises to address lumbo-pelvic spine and hip issues. Experience Yoga therapy postures that...
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Video 382 | Essential Back and Shoulder Isometrics (45 Minutes) with Lauren Eirk
Positional isometric strength training can build strength, improve muscle contractions, lower risk of injury, reduce inflammation, increase bone density, burn fat, and help with mobility.
In this workout, we will use bodyweight, the floor, and a ThreraBand to create resistance for the back and...
