Mid back pains can have serious effects to a person’s life. It can limit his productivity and if remained unchecked can even lead to serious health complications. This simple exercise with a foam roller can help to improve or alleviate some of the pain.

For the mid-back muscles
1. Lie on the floor perpendicular to your body and put the foam roller on your lower back. Then, lie down slowly and begin rolling up and down. You can use your legs and hamstrings to pull yourself up and down.

2. You can roll all the way up to your shoulders and all the way down to your lower back. While doing this exercise, you can interlace your arms behind your neck or have them crossed in front of you.

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