Mid Back Pain Exercises (Thoracic Joints, Rhomboids, Ribs)
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- Опубліковано 2 сер 2024
- Today's video covers rehab exercises for mid back pain, which can be associated with a number of structures including the trapezius, rhomboids, thoracic joints and ribs.
Mid back pain is a common complaint in the physical therapy clinic and can be associated with a number of factors including stress, repetitive work, trauma and/or sustained postures.
Like many other types of physical pain, a combination of mobilization, stretching and resistance training can be very helpful for combating this problem. Shown in this video are a series of exercises to try if you suffer from pain in this region.
*My new book contains comprehensive rehab programs for the 50 most common injuries and pain issues, including one for thoracic spine and rib pain. Click the link below to learn more and order a copy! a.co/d/1q3BjgP
My new book contains comprehensive rehab programs for the 50 most common injuries and pain issues, including one for thoracic spine and rib pain. Click the following Amazon link to learn more. a.co/d/1q3BjgP
Are there any other options to order this book?
@@li..A9982 yes, you can also use the other bookstores below:
Barnes and Noble:
www.barnesandnoble.com/w/rehab-science-tom-walters/1142242665?ean=9781628601398
Blackwell’s (International Shipping):
blackwells.co.uk/bookshop/product/Rehab-Science-by-Tom-Walters-Glen-Cordoza/9781628601398
I'm experiencing intermittent shooting pains in the trapezius area . ...any suggestions? X
These are by far the best exercises to relieve back pain. 😊
For years, after a rotator cuff accident that turned into a violent back spasm while at work on a ladder, I have finally ended this pain. Hard ball in a sock and lots of TENS shocking. They key was working both sides, but even though it was only one side. Now I like to clench my shoulders blades back as an exercise. Building the strength back really helped.
Sir, thank you so much for this video. I only did the second to last exercise and felt immediate improvement. I could actually fall asleep without problem after that. Now, after less than a day and a couple more sets of the exercise, my back is completely pain free. Thank you again.
That’s so great to hear! I’m glad the exercises helped you!
Great Video, thank you for using your own time to serve us this way. Appreciate the value.
Happy to share!
Dude, you are amazing. The simplicity of these exercises is just awesome. I really liked the progression that you showed from exercise 1 to 4. Thank you very much!!
Thanks so much for the comment! I’m glad you found the video to be helpful!
@@RehabSciencethank you so much for this video i've been suffering back pain for how many years.... and now i feel better.
You're welcome!@@fooddelicious-qy6hw
One of best videos I've seen on this topic. Thank you!
Glad it was helpful!
May God bless you, You really are amazing Sir!! My sister had a very severe pain under her ribs and no matter how much I randomly massaged her, there was just no relief, it is 10 pm and all the clinics are closed...I was worried for her as she was in alot of pain.... Did alot of research but unable to find anything I could do...finally I saw your video and now she is very much relieved....thank you so much sir! Now she is peacefully asleep.. :)
Thank you for the comment! I am so glad to hear that my video and the exercises were helpful!
Definately excited to use these stretches. I regularly go to the Chiropractor and currently my mid back is my main complaint. This will help me in between appointments.
Glad the video was helpful!
Just tryed these, and they have been very effective. Awesome. Thank you.
Useful and I appreciate no UA-cam gimmicks. Cheers!
Thank you! Glad it was useful!
Thanks. This is exactly what I have been looking for!! :)
I have had pain here for 17 years from cashiering while pregnant (I know I’m an adrenaline junkie 😂😂). I’m going to try these but this is the first time I’ve seen exercises that I can reasonably try every day (I have a number of physical disabilities). Thankyou so much for this and I will definitely follow you 😊
I am so glad the video provided exercises that you can do! I hope they help reduce your pain!
Am having same pain no Doktor help me,it's so painful
Hey i got mid back pain idk if its stiffness or sore should i continue gym? I took 1 week off btw and i went today it started paining a bit
Thank u for all that tremendous advice and those helpful exercises ☺
You're so welcome!
Thanks for the tip with the sock and the tennis ball I found the spot associated with my pain and applying pressure to it felt great but now I have to find a video on how to fix the hole in my wall.
Lol
Bro I’m not even lying when I say I’m a professional mover and my back has been killing me this really helped me! Almost instantly relieved me of the tension in my back shoulders
That’s awesome! I’m glad glad the video and exercises helped you!
A fellow Therapist that understands Myofascial Release. I subbed right away. Thanks for the tip about the ball in the sock.
One week of pain both middle shoulder plate and neck so I tried these exercises and it works like magic, thank you very much
That’s awesome! I’m so glad the exercises were helpful to you!
@@RehabScience very effective exercises for that pain, will keep doing them with my home workout routine to avoid future pain
how do u feel now ?
I had a dislocated rib my senior year of football in college. Lineman hit my side and my right arm froze into a chicken wing and my face was contorted. Went to chiropractors for 3 years who just made it worse (thought it was my spine. Finally I went to a specialist that popped it back in. Found myself doing these stretches b4 even watching this video. 2 years later after a lot of vomiting and bones popping I’m back to physical activity. Very helpful video
Bless you I am so glad to of read this as I had broken ribs and wonder if its a similar thing his excersices have made so much difference though cheers
Thank you so much for taking the time to give such great advice.
Happy to share!
Thanks for this video. I have struggled for years with middle thoracic pain in my rhomboid/Trap area after a traumatic shoulder lux. I cannot wait to try these!
I hope the exercises help you! My book has a more comprehensive thoracic pain program, if you are interested in another resource. Here is an Amazon link for my book: amzn.to/4a3JGVP
The thumb nail... I wasl ike... yes exactly at the same spot 😀
I hope the exercises help you!
me too lol
Lmao exactly
Me too
BRUH OMM
then, he explains it
Immediately I was yesssss bruhhhh
I am a physiotherapist following you from Turkey. I follow your videos with interest.
Thank you for following!
I was told my pain was caused by my rib dislocating.. What exercises can prevent that from occurring again. It was very sharp and painful.
@@prferrell1382 I don't think it can be done remotely. I suggest you consult your doctor and physiotherapist.
@@prferrell1382 This type of terminology (rib dislocation) is used often and is usually incorrect. Our ribs are very stable and secured by many ligaments and muscles. Unless you were involved in a serious chest trauma like a car accident where your chest hit the steering wheel or some other sports related trauma, it is unlikely that you have dislocated a rib. To treat rib related pain (sprains and strain), we would incorporate exercises like the ones demonstrated in this video. To further protect the area, you would want to incorporate strengthening exercises for the trunk and shoulder complex muscles (spinal erectors, middle trapezius, rhomboids, serratus anterior and posterior, etc). I will try to do more posts on these muscles soon, but I have numerous posts related to these areas on Instagram. If you are on that app and DM me, I can point you in the right direction.
Sir from last 3 month I am suffering from midde right back pain(maybe it's rhomboid pain or scapular wings).the cause of this pain is a sudden sneeze when I was suffering from fever.the pain is very light and not be experienced when doing any normal work ,but I am fitness enthusiast and not be able to lift gym weights.all my progression is going into waste from 3 months . please help me and suggest me some solution 😔
I’m so glad I found your videos. I have back and shoulder pain and I’ve had a spinal fusion and they wanna do an extension and I dnt wanna have to have another one. Great exercises 😊
Best video I've ever watched on this particular painful spot!! Thank you!!!!!
You're welcome! I'm glad the video was helpful!
@@RehabScience yes thank you it has! I've subbed and I'm even considering buying book :) I'm from UK and I seen it on Amazon, it looks great!
@@christine460 thank you for considering getting my book! It is almost 500 pages in length and has programs for the entire body and the most common conditions, so I really think you would find it to be a helpful resource.
As a classical musician, I tend to sit for hours in the same position each day (on top of the hours of sitting behind a computer). Over the years I've developed serious pain between the shoulder blades and looked for many solutions. Although this isn't "instant" pain relief, these are by far my favorite exercises to do when I'm stressed (I'm sure that aggravates the tension even more).
Just good to see all of these exercises all in one place! ;-)
So much about pain, especially pain associated with activities we must engage in (work, etc), is more about managing symptoms rather than having the unrealistic expectation that a particular intervention or exercise is going to magically erase all discomfort. I’m glad to hear you think about your movement/rehab work as something that helps manage pain rather than a permanent fix.
have you tried qigong exercises? they are great as they not only work on the body but on clearing the energy blockages as well
why do you stress?
@@chigongmadeeasy and there you go with your woo woo nonsense.
@@louiscyfer6944 lol, that’s a topic for a whole new YT channel right there ;-)
Thank you! This is really help to relief lots of pain.
Glad it helped!
add Internal rotation of given side and hook hand in belt loop or back of pants, so scapula can relax and to expose the Rhomboid and middle trap better. Good video
Excellent! Very helpful, thank you
Second last exercise fixed my Rhomboid pain in two days, which was awful. I just did not rotate my head. Thanks a lot🙏🙏🙏
How are you doing after two months?
I’m not a physiotherapist but I play one when I’m on dates. Great info. Thx.😊
Haha! 😆
I got pain alot at there and it makes my neck pain also, I will try, thank You.
Yes i did it and its gone my pain thank u for sharing this🙏
So glad to hear the exercises were helpful!
A very helpful video, worth it for the sock tip alone. Always dropping the lacrosse ball.
Haha, glad it was helpful!
omg, I thought I have only this problem. Thank you!!!!
Glad the video was helpful!
Thanks for the info so much useful
Excellent presentation! Thank you.
Thank you!
I have had thoracic joint pain for over 20 years in the same area. I can get temporary relief by bending forward and pulling on my toes.
Really helpful tips!
Thanks you very much!
You're welcome!
Awesome video! Really needed this.
Glad it was helpful!
Omg I’m so happy to find this. I have a spot between my spine and right shoulder blade that gets so tight inhibits my head movement, and it’s so hard to reach without a massage therapist. I have a Thera cane but it seems like having to use my arms and grip to dig into that spot makes it harder to release. I’m definitely trying this. Thank you!!
I'm glad the video was helpful!
I m having the same pain and I was looking for some exercises for that and suddenly I found this video. I ll start the exercise.
Thanks a lot bro !👍
No problem! I hope they help you!
Thanks
Hey i got upper back pain idk if its stiffness or sore should i continue gym? I took 1 week off btw
The tennis ball and sock is such a great idea! Thank you for these exercises.
No problem! Glad you found the video to be helpful!
Mashallah best exercise to relieve back pain .👍
Feeling better after these exercises! Thank you so much! My savior!
I’m so glad the exercises helped you!
Excellent presentation thank you ❤
Thank you!
You stop sex enjoy
the tennis ball and the sock works really well. Thanks.
No problem. Glad the technique was useful.
Tennis balls are mandatory and game changer.. I use them 3x a day and helps so much
I often have left scapula pain especially after fishing this video really helped me save dollars by doing this simple exercise well done nice video!
11A2
It's helpful, thanks
Awesome! that's where I have pain exactly. Was looking for this vid. Many thanx :)
No problem! I hope the exercises are helpful to you!
Same here
It's a shame none of my chiropractors cared enough about their patient to recommend any one of these stretches. They'd rather give me relief for 3-4 days and dependent upon them for years. Then they roll their eyes when you tell them you're seeing UA-cam, MD to get stretches since they won't.
Unfortunately, too many practitioners in the chiropractic space focus on convincing people that they need to keep coming back for care in order to heal. This thinking just doesn’t match with the current research, which shows that movement/exercise have the best results in terms of long-term reductions in pain and functional improvement. Glad the video was helpful to you!
Correct they tell you nothing
My chiro has actually given me some stretches she helped refer me to doctors to help with my back. Went to physical therapy where they massaged my muscle in my thoracic area, it's still there, but it wasn't helping at all. THEY didn't give me any advice as to what I should do or any stretches or anything to help strengthen it.
My uncle is a retired DO and he always did encourage exercises.
I went through the same. I have come to the realization that there is a lack of knowledge and/or research in the area of Neuropathic pain. I can have a week where one part of my back is in severe pain and then it just goes away. Then the pain will move somewhere else. I will 'chase' the pain in cycles and realize chiropractors can't fix.
I took matters in my own hands first by improving my sleeping habits (mattress and pillow) that helped marginally.
Then I started taking Magnesium, Alpha Lipoic Acid and Vitamin K2 to address nerve issues, calcium levels and neuropathy. I stretch daily but not as much as I used to and here I am 85% better than I ever was paying a chiropractor for twice/week visits. I am not 'cured' but I am a lot better on my own and the money saved on doc visits goes to those vitamins listed above.
Obviously I am not giving medical advise but I would tell anyone with chronic pain who seemingly 'tried everything' to look at other areas of your health that can improve. Good luck. @@macyandresen4318
Super technics tips. Y are best Dr. I ever met online
Thank you!
Thank you! This video was awesome, and very helpful!!
Glad it was helpful!
Thanks a lot! I got this pain from not warming up before doing a negative straddle front lever and it has helped me recover quickly!
So glad to hear the exercises were helpful!
what about now did it go away ?
@@SermiFromAlbania dude i dont know but these people never answer ....
@@chiragparmar1964
😂😂😂
I have pain on my back for 3 years , there are some knots ,,l can't rotate my head ,l hope your exercises will be helpful,thanks a lot
Thank you , man I've been having this exact area of pain .
No problem!
Wow, this seemed to really help. I will definitely be adding these to my morning routine! Thank you!
Glad they were helpful!
I’m happy I saw this video
Been having major pain and pinched nerve from the rhomboids and middle horrible. Could not sleep. Can't wait to try these.
Did this help you out?
Thank you!! I've been dealing with almost chronic pain exactly where you are talking, but on my left side. I'm anxious to try them!!
I hope the exercises help!
@@RehabScience I will surely let you know. Thanks again. Chiropractor hasn't done much either...
@@petegodfrey5735 Have you had improvements yet?
Good job my friend.
Thank you.
Any improvement?
Great advice! I'll give em all a try
I hope they help!
Scoliosis- have a bulging disk in mid back 1 inch to the left. Will try these ever and stretches for relief
It was hurting me so badly and thank you sir i tried those first two things and feeling much better now..😊🎉
That’s so great to hear!
Excellent video!
Thank you!
Thanks I tv good for every body
Thank you
Thank You will start doing these workouts, need to strengthen my back soreness
You’re welcome! I hope these exercises help you.
Thank you so much!! Such a huge help for me.
No problem! I'm so glad the video was helpful!
I needed this
Thanks so much for this video! I frequently experience pain right where you point out. I have to be careful with exercise though because it will fire up pain in my right shoulder.
You're welcome!
Yes very helpful
You may want to check if the length of your right arm is slightly shorter than left arm.....
Thank you for this video….just what I have been looking for. This pain is so annoying.
I’m glad the video was helpful to you!
Thank you :) I just did the first 2 release ones and it worked very well to make the pain go away almost entirely. Nice trick that sock, never thought of that even tho i had that issue and been using the ball against the wall for a while, that way is more effective. Also like the way you went from release to mobility and stretching and then the last one for building strength
So glad the strategies in this video helped you! Thank you for the comment!
Yes been dealing with knots there😮
I hope these exercises are helpful to you!
Used to get this pain from lane swimming. I'd add active release AND applying the pressure to the point. Works like a charm.
Active release is another great strategy, for sure. 👍
Thank you for this helpful info!!!
You’re welcome!
Have this pain morning noon and night the since last April left side radiating to the chest my doc didn't know what I had even though I explained where the pain was I did the tennis ball thing last night on the lower left shoulder blade and felt where the pain was emediate relief the pains still there but not as bad I can actually move now + I was in a motorcycle accident 4weeks ago side on by a jeep went over the handlebars and landed on my left side upper back shoulders so the pain got worse thank you very much for this video you saved me from the pain + how many times a day do I do these exercises I'm just on the tennis ball one now👍🙏
That last one was hard for me, but then I am fused from C2 down to the lumbar for a few vertebrae and then fusion happens again, it is caused by Ankylosing Spondylitis. it was hard to rotate thumbs up and I could not go up too high. Hopefully it can improve.
Don’t worry if you can’t achieve a thumb up position on that one. Even if you perform it with the back of your hand leading, you will still work the rhomboids and other shoulder blade retractors.
Thank you for these. I've been doing at home PT for a month now due to pain in this area. It flares up every night while sleeping. I've tried 3 different beds, including the floor ( I also use a pillow under my knees) but I still get pain in the back, and ribs. I do these stretches, and exercises plus a few more and I'll feel pretty good during the day. It all comes back again at night while asleep. Can you recommended anything else I should do. Thank You...
I have the exact same condition as you my brother I tried many things stretches exercise and changing mattress but it comes back while sleeping and in the morning I am in pain again and I am getting this pain from past 1 year not sure what has changed cause I tried reverting everything
If you do find this comment and you find a solution help me too that would be really great thanks in advance
@@CrazyHunk14 I'm still dealing with it. I gotvsome blood work done and had elevated rf factor, and high sedimentation rate. So my body is full of inflammation. Gonna go see a rheumatologist, hopefully get some answers. The only thing that helps me is a lot of stretching and icing my back before bed...Good luck
@@mikeross111 thanks a lot man for your reply.kindaa similar for me I do a lot of stretches sometimes massages and heating bag on my back before sleeping that helps me somewhat.anyways I wish luck for you and please let me know if you have any future developments i appreciate you
Probably best video I’ve watched on the topic! Do you happen to have any medical advice on how to recover rhomboid muscles as well? Those exercises certainly help although I could possibly never have an office job again unfortunately
Hi, I've had killer rhomboid pain for years and then stumbled upon this video:
m.ua-cam.com/video/y4UKKCg_aUU/v-deo.html&pp=ygUgVXBwZXIgYmFjayBwaW5jaGVkIG5lcnZlIHN0cmV0Y2g%3D
I nearly cried with the relief of a pain I've had for more than two decades just vanishing - hope it works for you.
Thank you very much, i will try it now! 🤜🤛
I hope the exercises help you!
Thank you, i got this pain but don't know how to call it & release it.
No problem! I hope these exercises help you!
I used to be plagued by it all the time and it was because of my posture. No slouching when sitting or standing and use a foam roller every night!
Omg I get what feels like muscle spasms in that area it is so horrible 😫 the area is so tender and will be painful to even touch I really hope these tips will work.
Sorry to hear that. This is a troublesome region for many people. I hope you find the exercises to be helpful!
Top drawer, especially that third exercise, it really helped thank you
Glad it helped!
I recently had middle back pain so bad that it was hurting to breath , it ended up being a locked rib…very painful to unlock it but my physiotherapist persisted, these exercises look great
Rib related pains can be very painful and often make it difficult to breathe. I’m glad you were able to reduce the pain with your physiotherapist.
I gotta try these tomorrow. 2 days ago I just stretched my arms out after waking up, you know that little stretch after waking up, and the back of my left shoulder hurt so bad and felt very uncomfortable. Right now it doesn’t hurt as bad but either it’s my anxiety or my left shoulder is just feeling kinda weak.
I hope these are helpful to you! You might also try the rotator cuff exercises in my rotator cuff rehab video as two of the rotator cuff muscles (infraspinatus and teres minor) are on the backside of the shoulder blade and often create pain on the back of the shoulder. You can find that video under my shoulder playlist.
Hi b
@@RehabScience rúd4ddfjdd4truur7uuur7uruuujtuddrutdddndddru
2-3 month ago I ran into this issue and it triggered chain reaction all the way to my arm. It was very painful to even move around.
I also train jiu-jitsu and that’s how I get injured.
This a great tips to have. I’ll be incorporating this move into my life. Thank you for the video
Oh wow a jiu jitsu practitioner
You are truly an awesome person ❤️
Thank you!
Great video thank you
Very welcome!
Sir from last 3 month I am suffering from midde right back pain(maybe it's rhomboid pain or scapular wings).the cause of this pain is a sudden sneeze when I was suffering from fever.the pain is very light and not be experienced when doing any normal work ,but I am fitness enthusiast and not be able to lift gym weights.all my progression is going into waste from 3 months . please help me and suggest me some solution 😔
The exercises in this video should be helpful. They are intended for a situation like yours.
@@RehabScience ok sir
Any updates? Did it work? I'm in same situation.
same story here.. after fever got this pain because i went to train after rhat fever i should have rest for month now i have this pain and thing about resting for 3,4 month... and see what happen then
@@SermiFromAlbania now I am ok bro
The first excirse helps me alot.
Glad to hear that!
Thanks for this vidio . i have tried different medicines for the pain but in vein . so far as per now i have tried this 3 times and the pain is gone . thanks
Why does it feel like i have something stuck in my throat? I have pain in this exact area as in the video
If you have a symptom like that and this type of pain, I would recommend seeing your doctor just to make sure there’s nothing more sinister going on with your throat.
@@RehabScience thank you I am going today
Geeez, I'm so lucky ro have found this Channel. Thank you.
Thank you! I’m glad you are finding my content to be helpful!
@@RehabScience Absolutely! I always have this back pain, exactly the location pointed here. You're an Angel. God bless you and your family.
have pain in my shoulders. thank you. love these exercises. good video
I’m glad the video was helpful!
I have this kind of pain often. Those exercises will work for a very short time and then pain will come back. What nobody talks about is about a necessity of Olive Oil in your diet to avoid such pain. Also try an electric massager (I have Panasonic) with a slightly curved handle. Lean on it on a sofa bed back with a massaged back area. Along with exercises it works even better then trips to chiropractor.
Many people do like the electric massagers and they’re definitely worth trying. Olive oil can be used to help reduce systemic inflammation and reducing inflammation is important to think about when a chronic pain is present.
This is what the Chinese for 5000 years has been pinpointing the cavity called "gao fang", which is a famous acupoint to receive acupuncture &/or acupressure.
thank you
Thanks for the video
No problem!
I guess this guy doesn’t do the Progressive commercials with Flo anymore.
🤣🤣
Omg
For real? This is the Progressive guy?
I am HOLLERING 🤣🤣🤣🤣
Great idea with the ball in the sock, thanks.
Glad that strategy was helpful!
This shit is killing me.
Lmao, hope you feel better
Sorry to hear that!
Just subscribed and I love it. Thanks
Thank you 🙏
The video really helped me out thank you
Glad it helped!