Spine pain affects many people at different stages of life. It can be dull or sharp. It may come and go or stay for a long time. You may feel it after lifting heavy objects or after sitting too long. For some, it starts without any clear reason. Because the spine supports the body, even a small issue can cause big discomfort.
This article by one of the top spine surgeon in Dwarka will help you know different types of spine pain. You’ll learn which exercises helps to get relief from spine pain. These suggestions are based on how and where the pain begins. Whether you feel pain in your upper back, middle spine, or lower back, we’ve included helpful details.
What Causes Spine Pain?
The spine is made up of bones, discs, muscles, and nerves. It is built to support the body and protect the spinal cord. But when any part of this system is stressed or injured, it can lead to pain. Poor posture, lifting wrong, injuries, or certain diseases can cause problems. Even stress or long sitting can lead to spine pain
Different people feel pain in different ways. Some feel spine pain on the left side, while others notice pain across the middle. Pregnant women may feel back pain during pregnancy because of the extra weight and changes in body posture.
Types of Spine Pain Based on Location
Understanding where the pain starts helps with finding the right treatment. Let’s break it down based on location.
1. Upper Spine and Neck Pain
Pain in the neck or top of the back may come from:
- Bad posture while using a phone or computer
- Sudden injury like whiplash
- Arthritis or disc problems
This type of pain can spread to the shoulders or head. It may cause headaches or make neck movement hard.
2. Middle Spine Pain
Spine pain in the middle is less common but can still cause issues. It often comes from:
- Muscle strain
- Poor posture
- Herniated discs in the thoracic spine
This pain may feel like pressure between the shoulder blades. It can get worse with twisting or deep breathing.
3. Lower Back Pain
Spine pain in the lower back is the most common type. Causes include:
- Muscle strain
- Slipped or bulging discs
- Spine arthritis
- Pregnancy
- Lack of core strength
When this area hurts, it may affect walking, bending, or lifting. Many people search for spine pain lower back treatment because this pain affects daily life the most.
When to See a Spine Doctor in Delhi for Back Pain
Some types of pain go away with time and care. But there are certain signs mean you should see a spine specialist in Delhi. If you notice any of these, ask for back pain which doctor is best.
- Pain lasts more than two weeks
- Pain spreads down your legs
- You feel weak or numb
- You have trouble standing or walking
- Pain wakes you up at night
In these cases, visit a spine doctor in Delhi or a neurosurgeon in Delhi. These specialists can help find the cause and plan the right treatment.
Exercises to Relieve Spine Pain
You can’t always avoid back pain. But movement helps manage it. Exercise makes the spine stronger, helps posture, and reduces tight muscles. Let’s look at the best spine pain exercises for each type.
Relief Exercises for Upper and Neck Spine Pain
These exercises ease tension in the upper spine and neck.
Chin Tucks
- Sit or stand straight.
- Pull your chin backward to make a double chin.
- Hold for 5 seconds.
- Repeat 10 times.
This helps fix posture and supports the neck muscles.
Shoulder Blade Squeeze
- Sit upright.
- Pull your shoulder blades back and down.
- Hold for 5 seconds.
- Repeat 10 times.
It helps relieve tightness across the upper spine.
Relief Exercises for Middle Spine Pain
Spine pain in the middle often improves with stretching.
Cat-Cow Stretch
- Get on your hands and knees.
- Arch your back up like a cat.
- Then dip your back down and lift your chest.
- Repeat for 10 reps.
This stretch helps the full spine but is great for the middle area.
Wall Angels
- Stand with your back against a wall
- Raise your arms like a goalpost.
- Slowly move your arms up and down against the wall.
- Repeat 10 times.
This movement improves mobility and reduces stiffness.
Relief Exercises for Lower Spine Pain
These movements help with spine pain lower back treatment.
Pelvic Tilts
- Lie on your back, knees bent.
- Flatten your lower back by tightening your stomach.
- Hold for 5 seconds.
- Repeat 10 times
This simple move strengthens core muscles.
Knee-to-Chest Stretch
- Lie on your back, knees bent.
- Pull one knee toward your chest.
- Hold for 15 seconds.
- Switch legs.
- Do this 3 times per side.
It gently stretches the lower back and eases tension.
Back Pain During Pregnancy: What Helps?
Back pain during pregnancy is common. The baby’s weight and your changing posture stress the spine. Safe exercises can help.
Pelvic Rocking
- Get on your hands and knees.
- Gently arch and round your back.
- Repeat slowly for 10 rounds.
This eases pressure and helps the lower back.
Side-Lying Leg Lifts
- Lie on your side with legs straight.
- Lift your top leg a few inches and lower it slowly.
- Repeat 10 times per side.
This strengthens hip muscles to reduce back stress.
Ask your doctor before starting any new exercise when pregnant.
Best Posture in Spine Pain
Bad posture causes pressure on the spine. Sitting too long, slouching, or bending forward can all strain muscles. Correcting posture helps avoid back pain upper middle and even lower back pain.
Posture Tips
- Sit with feet flat and back straight
- Avoid leaning forward on screens
- Stand tall with shoulders back
- Use a chair that supports your back
Try to get up and stretch every 30 minutes if sitting for long periods.
Spine pain can impact how you move, work, and rest. While many cases improve with simple care and exercise, others may need expert support. For that, the Center for Brain and Spine offers trusted, high-quality care in Delhi.
Our team includes top spine doctors in Delhi, skilled therapists, and experienced neurosurgeons. Whether you need therapy, evaluation, or surgery, the Center gives full support from diagnosis to recovery.
If you’re looking for the best spine specialist in Delhi, the Center for Brain and Spine is a reliable and expert choice.