How To Fix A Sore Mid Back. 3 Exercises To Unlock The Middle Back.
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- Опубліковано 19 чер 2024
- Middle back pain & lower mid back pain respond well to techniques that mobilise the spine. Thoracic rotation loosens mid back spinal joints very efficiently. And extension opens tight middle back joints to give you quick mid back pain relief. You may feel tightness in the muscles, but chronically stiff mid back muscles wont relax until you address any restricted spinal joints. So here’s some physical therapy exercises to loosen joints up, and some ideas on how you can then get those muscles to settle down quickly.
‘The 3 Essential Exercises EVERYONE Should Do’ …EXCLUSIVE video, only here: stefan-becker.mykajabi.com/3-...
GOT QUESTIONS? I answer questions here now: / bodyfixexercises
AND I’m developing a Coaching Program! Over 12 weeks, I help people with bad posture, and related issues like neck, shoulder, & upper back pain-discover their root problem and correct it using science-backed mobilising, stretching, & strengthening exercises. Find out more, and join the wait list here… stefan-becker.mykajabi.com/wa...
0:00 Intro
0:25 Exercise 1.
0:57 Exercise 2.
1:45 Exercise 3.
2:29 Two ways to relax the mid back muscles
3:10 For stubborn, stiff middle backs
3:34 Avoid the main CAUSE of mid back pain
VIDEOS MENTIONED IN THIS VIDEO:
Tennis ball release of the mid back muscles...
• How To Loosen Tight Mi...
Bird Dog exercise to strengthen thoracic muscles (also used for Multifidus muscles of the lower back), is exercise 3 in this video...
• The 5 Most Important M...
Towel exercise for very stiff mid back (at the two & a half minute mark)...
• The 5 Best Exercises t...
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EXERCISE 1. Bretzel Mid Back Stretch
Rotation on the mid back mobilises both spinal joints and rib joints and Bretzel stretches are the best way to target the lower part of the mid back.
EXERCISE 2. Puppy Pose Thoracic Spinal Stretch
Most cases of pain in the lower mid back region come from slumped sitting so we need something to extend the spine in the other direction to loosen the back. Any variation of Downward Facing Dog is the best exercises I’ve seen to achieve this. The Puppy Pose position is easier for most people
EXERCISE 3. Modified (active/moving) Mini Cobra
A nice way of combining both rotation and extension at the same time is by starting off in a Mini Cobra position from Yoga, but then moving the legs in a way that creates some rotation in the lower mid back.
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RELAX THE MID BACK MUSCLES: Rolling a tennis ball along the bands of muscles on each side of the spine against a wall is a great way to relax the muscles in the area.
And Bird Dog exercises can be very handy to, to both strengthen the mid back muscles (more of a physiotherapy approach) and get some blood flushing through the Erector Spinae muscles to help relax them.
FOR STUBBORN STIFF BACKS: If your spine feels really stiff, and you think you need something a bit stronger to mobilise it, exercises that stretch the spine over a rolled-up towel can help enormously. This uses gravity to help.
AVOID THE CAUSE OF MIDDLE BACK PAIN: In the vast majority of cases, a slumped seating position is the cause of mid-back tightness & soreness. So, to avoid it coming back, always sit right back in any chair to straighten the spine. And don’t sit in bed.
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#bodyfixexercises #midbackpain #midback
QUESTION: Would you prefer a longer video? Or more like this one?
‘The 3 Essential Exercises EVERYONE Should Do’ …EXCLUSIVE video, only here: stefan-becker.mykajabi.com/3-essentials
QUESTIONS? I answer questions here now: I’ve started a Facebook Group to help people achieve their musculo-skeletal goals. Join here… facebook.com/groups/bodyfixexercises
AND I’m developing a Coaching Program! Over 12 weeks, I help people with posture related issues-like neck, shoulder, & upper back pain-discover their root problem and correct it using science-backed mobilising, stretching, & strengthening exercises… so they can feel straight, strong, flexible, & pain free again (and get back to doing what they love). Find out more, and join the wait list here… stefan-becker.mykajabi.com/waiting-list
I would like that :)
I have had this pain (one-sided) for about a month now, but since I'm in my third trimester everyone's just telling me back pain is to be expected, rather than showing what I can do despite it not being so strange :)
A longer one would be cool, too. The concise ones are great but having a deeper dive option would be even better, Imo
Your coverage was great and to the points. When in serious pain we are looking to get right into addressing it. Thank you.
Yes please, a longer video would be appreciated. Thank you
Yeah
I couldn't figure out what to do with my mid back because most things I find are for the lower and upper back - thank you so much for this! Exercise 3 and the relaxation exercises worked wonders for me.
Happy to help!🙌
Appreciate how quick and direct these videos are
Cheers, O'A O!
Im a student and my mid back hurt a lot and was so stiff, but this literally did MAGIC to my back, i was in shock that after weeks it was finally gone, just by doing some simple excersizes.Thank you so much sir!
Great job!🙌💥
70yrold female retiree. Hurt my back trying a rebounder. Searched for pain relief stretches for mid back pain and found you. Thank you for being so straight forward with demonstrations and explanations! I have immediate relief after a week of excruciating pain taking my breath away. Thank you again so much!!!
Wonderful to hear! Thanks for sharing
The BEST thing I’ve seen on this subject. Thank you!
Thank you too! 🙌
Oh man, the first stretch hit the spot
🙌
These moves are life changing. Thank you so much!
Cheers!
Wow. EXACTLY what I needed.
Been feeling this knot/flexed/tight spot to the left and now the right of my spinal chord. Sometimes literally freezing me in place or making me skip a couple of breaths.
Just tried these very lightly and oh my dairy cow, I feel relief for the first time in about 5 weeks. Thank you so very much. I'll definitely come back to this video every day so I can contribute to your views and will send to people. This is amazing.
Thank you! 🙌👍🙏
Hey I literally have the same thing as what ur explaining. Did you end up going to a doctor and getting any scans if so what did they say? Mines is right below the shoulder blade on the left side near the spine and whenever I flex my shoulders back I can feel like a knot or something.
@@austincastillo7696hi. I have the same issue. Did these exercises work? How long did u need to do it to work? Any update ?
Love how direct this video is! Wonderful video😊
Thanks so much! 😊
Thank you so much the exercises shown really really helped
Thanks.. Very usefull vedio
Very helpful
Very well explained, effective exercises.
Glad you like them!
Just tried this morning and it worked. Been struggling with the pain for a couple of months now and yes i agree its due to my current work condition/sitting posture. Thank you so much..
A pleasure
I'm also experiencing pain in middle Back .Is bad posture is a reason?
Thank you very much. Got very good relief from doing these exercises.
Great to hear!
Thank you 💜
You are so welcome!
When you're over 35 and you're swinging your son around the back yard and feel a sharp pain in your middle back and end up here.😂
😬😆
Excellent thanks
Cheers!
Thank you ❤
You're welcome 😊🔥😻
This totally worked!!! Thank youuuu!!
You're welcome!🙌🙌
Thank you so much! This has helped me greatly, thank you!
Glad it helped!
Oh man it helped. I'm definitely going to put them I'm my stretching routing. I was already doing one of them lol. But it's normally my Lower back that goes out. This time it was my mid back, and thanks again for the stretches lol.
Glad to help Christopher!
Great tips
Glad you like them!
THANK YOU THANK YOU THANK YOU! YOU SAVED ME! Subbing just for this. I was in so much pain all the time thank you!
Glad it helped!🙌
Thanks Gary!!!!
No worries, Bob!
Really loving this. Been doing it for 3 days now. Can’t wait to see how it helps over the long term! Thank you for the videos!!!
🙌
great video
First one worked like magic!! Thanks a lot for the direct to the point video
How long did it take u to heal completely?
thank you that worked very well
Glad it helped
Thank you bro
Thank you.
You're welcome!
The cobra exercise helped! Thank you!
Glad it helped!
really helps, just tried it
🙌 good on you!
Great video
Thanks!
Sir, thank you!! After trying many back videos with little or no results, I am happy to say that this is the one 😭😭😭🙏🏾🙏🏾🙏🏾👏🏾👏🏾👏🏾 Years of tedium gone after one session. I’ll do this routine every day. Good bless you and your family 🥳🥳
🙌
Thank you its a relief having terrible pain on my back ,
,👍
The tennis ball 🎾 literally relieved my pain for a good amount of time, You’re a magician!!!! Thank🎉you
Happy to help!
What an relief 🎉
🙌🎇
hello sir in my mr report it says There is an intrasubstance partial tear in the inferior fibers of the subscapularis tendon. Which exercise or strechs should i do ?
You need to rehab your Subscapularis muscle. I don't have a video on that, but look up 'subscapularis rehab' on UA-cam. (It's basically internal shoulder rotation strengthening exercises)
Life saver
✌️🙌
nice one mate
Cheers!
Thank you
Welcome!
I need to be honest, YOU made realise what I have and what i needed. The doctor i saw in A&E sent me back home with two different type of painkillers for 4 days and nothing else. Kidney infection too, i was told😮.
After 4 days everything was the same , so i have to do my own investigation and here I'm finally happy to understand what was wrong with me. Maby thanks 👍🏼
Glad to help👍
Thank you…
Welcome!🙌
Thanku so much sir it really helped me..😊😊. I tried many videos but none of those could do the magic😢... Thanks for this video😊
Most welcome 😊
My hero, got back spasms the whole day… but after this immediate relief. I can breathe again
Awesome!! 🙌
Thanks
Welcome
Thanks ❤
You're welcome 😊💥
Thank you Stefan becker for the video. After 2 years of back pain i had found the position to work out especially my mid lower back. I hope after doing these exercises consistently i will recover. May God bless you
👍👍👍🤞
Did it help ?
wow this is the only video that helped me with the pain. Could you do a video workout with these exercises ? with a timer and the repetitions as you recommend ... I find it easier to follow a video with a timer. Thank you
Great suggestion!
I would love that too!
same for me 👌
Thanku you so much doctor ❤
Always welcome! 🤜
i was trying to take my backpack from high position now having a severe pain in mid back as well as to the front ribs .sometimes it feels hard to breath
Thankyou sir really needed this... I have my exam in 10 days and these backs are painful... You worked like magic for me
All the best!
I had a really weird back pain especially 1 inch away from T6 and seven on the left side and feel the stabbing shooting pain around that area every time I completely exhale out and try to hold my breath and I was unable to sleep on the left or the right side especially upon a exhaling the pain was worst. I tried the stretches. They did help over all but the problem of my back pain unexciting out is still there. This is the first time I tried these exercises I like how I felt my attention was so minimize, but I guess I need couple more days until the pain is completely subside.
That first exercise fixed my back pain!!! Omg thank you so much!!! I can move and bend like it wasn't even hurting plus I felt a good stretch and pop. Felt so great! I'm cured! Haha❤❤
Great job!🙌🙌🙌
Thank you Dr. last one with rolled Towel do wonders..My mother suffering from pain since 10-15 days. It relief her pain instantly. Thank you so much 🙏😊
Wonderful!
Hey how long did it take to heal ?
Are These excercises also suitable when having only Back pain after standing for a 1-2 hours? I dont think i have a anterior pelvic tilt. Thanks!
Wow! The second one made my back super sore but I’m assuming it’s because those muscles are weak. Those are the ones that always hurt. So I will continue to do this. Thanks!
It's usually because of restriction in that area. Don't do it if it's too sore. If it's just sensitive as you stretch, keep it gentle.
These are the best PT exercise I’ve found on the internet-and I’ve tried a number of them. The healing I’ve found with body fix is pretty extraordinary
Thanks so much for sharing!
Would you recommend these to be done in conjunction with the scoliosis and shoulder impingement exercises or would these have an adverse effect, Stefan?? Thanks as always, mate!! -Ryan
You can do them all together, no problems, Ryan. 👍
For eg. Bretzel stretches are great for scoliosis.
@@BodyFixExercises awesome!! Thanks again, I’ll be sure to send anyone your way (or to your channel) if they have any issues 👌👌
Thank you my back feels way better
🙌 wonderful!
Has it healed fully? How many days did it take?
If I have cervical pain like c5/c6/c7 …n also mid back where u highlighted.. can i do this ? O u have other exercise for that ? Can you highlight which exercise number i do ?
I'm a nurse and have no time to sit down at work so I always come back home with a sore mid back and these exercises really helped thank u
Glad to help! 👍
Cupping therapy helps alot
Yes, it can be great for this area!
You are Great 100% (5/5) ⭐️⭐️⭐️⭐️⭐️. 🙏 but *Sir I have Weak muscles and Also Weak Bone* 🙏🙏🙏🙏🙏 ... Zero Level health.. PLEASE how improve Backbone \Spine like Normal Human..
Ok. But start with this!...
ua-cam.com/video/n7WLP5WrhR8/v-deo.html
Did bulg disc can b recover I am very stressful I have lot of pain plz sir suggest me what to ?
i was trying to take my backpack from high position now having a severe pain in mid back as well as to the front ribs .sometimes it feels hard to breath
I have a really weird pain in the exact same spot shown in the video thumbnail, only in the right side of my spine. It gets much worse if I eat something fatty and especially if I hunch over or curl after eating. It seems a mix of gastric and postural pain and gets better if I use a massage gun in that spot.
Would these exercises help? I'm trying these and the towel roll in the other videos and they're a bit painful
The tennis ball hack works
My back feels better!
🎇🙌🪄
Are there similar exercise of the first? Because i think my back hurts cause of tight obliques, i felt immediate relief
Yes, there's another in this video. Bretzel 1.0 and 2.0
ua-cam.com/video/ynw7zr3dnUw/v-deo.html
How long does it take to heal? Mines been a month of pain. I did get a week of no pain but it’s back
Thank you sir but right now I'm not able to do any exercise coz the pain is too much I can't even move
That muscle you show at the start, just to the right of my mid spine, on the surface. It's always sore, plus when I stand to do tasks like cleaning up house, yard work, it always gets fatigued and sore.
I have pain in my middle back right side, also the pain is going towards my right rib. I’ve been diagnosed with vitamin D deficiency, should I do these stretches because it has been almost 10 days of me taking supplements but there is no pain relief
sir how long should we do this exercises for mid back pain, also lower back pain. kindly please help
Same sir I tried a bunch of thing physiotherapy,massage,osteopathy and nothing is changing it’s worse I don’t know if I should strengthen it or relax it
I've had recurring mid back pain in those exact areas. I really want to know what's causing it!
Usually slumped sitting or a bad mattress
I love you
😆
I have this soreness for a really long time, my favorite sitting position is slouching 😀
😬
"if you need exercise that is more socially acceptable for work" not sure what my boss would think if he found me in this position 😂
🤣
that he needs to buy better chairs for employees!! Cheers!
so my lest lower back is hurting because i fell on it playing basketball. ive noticed that its been hurting when i did pushups before this happened and when i listened to certain things it made the same spot feel tingly.
Is this also for lower rib pain? I have that mostly on the right side but mid back also hurts
Yes these are great for the lower ribs too. 👍
Do you have any suggestions for calf / shin pain?
Calf pain can be muscular. Shin pain can be Shin splints. But together (the outer part of your lower leg) they can be from nerve irritation in the lower back. A form of sciatica from either the joints of the lower back, or the disc. You could look at my sciatica video, but if it's in the lower leg it's usually more serious, so a direct visit with a professional is the best thing to do
Thank you so much!
@@leahdarski no probs!
Thank you very much. 👍👍👍
Welcome 👍
I'm a student 18 years old and every morning I woke up i feel the pain in my back 😥 sometimes it's lower or upper back pain but most of times it's mid back pain
Can you make a video on the best sitting position on a chair to avoid backpain please
ok, but in general the most important is to... sit back as far a you can in the seat, to minimise any space behind the back (that your back can sag back into)
so we really have to avoid bendeng our back while sitting right sir?
i've always have back pains,
nevern been free
it just change places 😅
maybe its because of my sitting posture as i'm somehow easy to sweat even when doing bothing as long as i sit and lean
I am 24 years old and have been searching for videos like this dealing with my back or knees and sometimes even knuckles since I was about 21ish and it just dawned on me…..IM OLDD!! All he ever does is yoga basically 😂😂😂🤦🏽
🤣
Any thoughts on good mornings exercises?
I'll do a video on it. Good idea
GREAT 😊
gonna love that i guess
I've been experiencing mid-back pain for the past two weeks after lifting a heavy gas cylinder. Following a recent doctor's visit, I started taking magnesium, B12, and medocalm five days ago, but the pain persists.
* Any advice would be greatly appreciated.
Thank you.
These exercises, plus this should help... ua-cam.com/video/PyeReUbqg6Y/v-deo.html
Thank you so much@@BodyFixExercises
I experience mid back pain when I straighten my posture. Will these help?
There's a good chance they will but I don't have a lot of info to go on
After 4 days of severe soreness and pain because of travelling finally i can live like a normal human
😅whew!
No kidding I felt my back pop
👍
What about glute exercises.
I Played football yesterday and I got extreme pain in my middle back next day I cant move is so painful what should I do?
I was shot in my back with a 45 and I get constant back pain and back spasms, unfortunately I can't do some of these exercises since I'm paralyzed♿️
😳😬
I have a question. So I was getting some general mid-back pain and decided to do the exercises in this video. As I did exercise #2 (the one where the arms are outstretched) I can feel some tingy electrical tingling in my mid back. I do not experience this with any of the other exercises. Is this an indication for anything I should be focusing on more specifically in order to eliminate my back pain? Also, I have been doing crunches and noticed there is a small spot of pain in my front near my rib as I do these (same general spot as where I am feeling the pain in my back). I am assuming that these may be connected. Do you have an idea of what this might be and exercises to work on alleviating these issues? Thank you for any help you can provide.
Muscle spasm can cause a kind of tingling sensation in the mid back. I have experienced this myself. (If it's actually painful to do exercise 2 though, don't do it) You could try this for the muscle spasm... ua-cam.com/video/PyeReUbqg6Y/v-deo.html
The spot pain at the front is probably a strain of the ligaments where you ribs attach to the sternum. It usually just goes away by itself, but sometime it's because of a lack of movement in the rib joints at the back.
@@BodyFixExercises Will give it a shot. Thank you!
thanks, the tennis ball thing nearlyalways leads to more pain the next day.. any idea?
This implies spinal joint inflammation in which case I wouldn't do the tennis ball technique
@@BodyFixExercises thanks for the fast reply! Would pregabalin or something help? This is going on for years) - :
@@BodyFixExercises also if i go higher with the ball, the pain is seemingly referred to the front of the shoulder, why this might be?
I'm experiencing back pain from 1 month bt only while bending or sitting other time its good what is the cause?
Poor sitting posture usually
hey i have middle back pain but only i do a certain moment like bend to lift anything or bend in general it feels like string is pulling in the back i dont know what is this the pain is mild only when i feel the string pulling
sounds like you have a herniated disc, which could be pulling on one of your nerves (the string)
QQQ: Thank you for this. This is the only video I have found that addresses my Mid-Back issue. All others are high or too low... although I do have issues in both of those area's if the Mid-back flares long enough. I am about to embark on these exercises, and I have a question in regards to the Rib cage. I was told by a massage therapist that I have a frozen Rib Cage, and that my Diaphragm is stuck up inside, which causes me to have respiratory issues. Will these exercises help in these area's as well? Thank you!
The first exercise in this video (the Bretzel stretch) is excellent to mobile the lower ribs which can become restricted, and can inhibit breathing. I assume that's what your massage therapist is calling a "frozen rib cage". The lower thoracic spine and lower ribs can also influence the diaphragm, (plus the diaphragm can get areas of spasm)... but the diaphragm can't really "get stuck up inside". (That sounds like a bit of a layman's term and an exaggeration TBO.) The psoas muscle can also influence the diaphragm so get that checked out too.
You are amazing! I can actually pin point an old injury which may have caused my current symptoms! I thought I had healed that area, but now I am thinking I am just compensating for it! WOW! @@BodyFixExercises