When your back hurts, even the simplest tasks could be challenging. Professional sportsmen, including baseball players, understand how crucial proper mobility and rotation are to preventing injuries. Making your rib cage and mid-back more mobile will help you reduce lower back strain and prevent pain.
The Importance of Mobility in the Ribs and Mid-Back
From the base of your neck to just above your lower back, the thoracic spine plays a major role in your body’s capacity to rotate. Pain is usually caused by the lower back compensating for poor mid-back mobility because the lumbar spine (lower back) isn’t made for twisting.
By working in tandem with your thoracic spine, your rib cage also promotes mobility. Breathing mechanics also limit the rotation of your spine. By making your rib cage and thoracic spine more mobile, you can increase your range of motion and prevent back pain.
Why Does Limited Rotation Occur?
Sedentary Lifestyle: Sitting for extended periods of time causes bad posture and rib cage compression.
Shallow Breathing: Chest breathing stiffens the rib cage, reducing mobility.
Repetitive Movements: Athletes can experience imbalance from repetitive motion, like swinging or throwing.
Exercises to Prevent Back Pain
These two exercises, commonly used in professional sports, can restore mobility, alleviate back pain, and improve overall movement.
1. Modified Breathing Bridge
How to Do It:
- Lie on your back with knees bent and feet hip-width apart.
- Hold a foam yoga block or rolled towel between your knees.
- Place your hands on your lower ribs.
- Exhale fully, drawing your ribs in.
- Without inhaling, tilt your pelvis to flatten your lower back against the floor.
- Breathe deeply, emphasizing rib movement for 5 breaths.
- Perform 2 sets of 10 breaths.
Why It Works: Enhances core strength, rib mobility, and spinal stability.
2. Windmill Twist
How to Do It:
- Stand with feet shoulder-width apart.
- Squat down and place your hands on your upper shins.
- Inhale as you raise your right arm upward, twisting from your mid-back.
- Try to stack your shoulders while straightening your right leg.
- Hold and take 5 breaths.
- Return to standing and switch sides.
Why It Works: Promotes thoracic rotation, releases tension, and builds spinal mobility.
Prevent Back Pain with Consistency
Perform these exercises 2-3 times a week or include them in your warm-up routine. Combined with good posture and regular movement, they can significantly reduce back pain and prevent future issues.
Source: CNN
