Since having my first baby six months ago, I’ve been acutely aware of some long-standing aches and pains. Maybe it’s because I’m carrying around my 15-pound son for most of the day, but my usual middle and upper back pain has increased significantly in the past few weeks.

Back pain is quite common and tends to become more prevalent with age. According to the CDC, around 28% of 18 to 29-year-olds experience back pain. That number increases to 46% for those 65 and older.

I knew that if I didn’t address these middle and upper back issues soon, they’d only get worse as time went on (and as my son got heavier). I decided to pull out my yoga mat and try doing one of my favorite mid-back and shoulder rehab exercises — the ‘Prone W’ — every day for two weeks straight.

How to do the Prone W •

See Full Page