The 5 Best Exercises to Relieve a Stiff or Painful Mid Back

Рет қаралды 79,378

Күн бұрын

Mid-back soreness and stiffness is one of the easiest spinal problems to improve yourself. The majority of problems in this area come from sitting with poor, slumped posture and this causes the vertebrae to become restricted (which then causes muscle tightness). So, these 5 exercises focus mainly on mobilising the spine… but they also relax the muscles.
BUT always remember to work on the cause! Sit in supportive chairs and always move your pelvis back as far as you can when you sit to avoid to the flexed position that causes these problems.
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Пікірлер: 111

@user-bd8vt9lc1h Жыл бұрын

I am so frustrated that I only just found these videos as I would have been spared YEARS of pain including major shoulder pain, pins and needles down my arms, neck spasms and sciatic pain. Thank you so much for giving us such thorough and clear advice that really works!! You have genuinely changed my world for the better!! 😊

@BodyFixExercises Жыл бұрын

I'm delighted to have been of assistance! 🙌

@paranoidandroid9825 11 ай бұрын

That’s what happens when you you turn off the TV

@neilangeles7863 9 ай бұрын

@@BodyFixExercisescan i lift weights even if i have midback left strained muscle? Mostly dumbell workouts.. Or resistance bands?

@johnjohn-ne8fw 6 ай бұрын

Great video. Thx for your information. 🏆

@storiesinthesticks9005 Жыл бұрын

yes! just what i needed. so glad i found you. watched at least 20 video and yours is the definitely the best. thank you from my happy back

@BodyFixExercises Жыл бұрын

Awesome! So glad to hear it! Check this one out too... kzfaq.info/get/bejne/j5NjYMZz2rvYqI0.html

@gregthurston8379 3 жыл бұрын

Awesome, and great detail! Thanks for making this Stefan, these will be a big help after a day at the computer.

@BodyFixExercises 3 жыл бұрын

Hey Greg! Thanks very much for commenting! Cheers

@belle_thegoldiegirl Жыл бұрын

This is the most informative video about mid back pain. I like that he takes time to explain why our backs hurt like this. Not just exercises to relieve it. Thank you for this great video.

@BodyFixExercises Жыл бұрын

You're so welcome!🙌

@elenaperez6327 3 жыл бұрын

Another great video! Thanks for taking the time to make them 🤩

@BodyFixExercises 3 жыл бұрын

Thanks to you too, Elena! Right back at you... Thank-you for taking the time to comment.

@KrissaSR 10 ай бұрын

Thanks! I have a hypermobility disorder and this causes whatever muscle is working to compensate and associated joints to over spread or lock. The Body Fix has become my bible for daily and hourly resetting. It has undisabled me by probably 50% or more. And I've been sending your channel and specific videos to all my friends (we're all in our mid 50s) who are feeling aches and pains - including one who just returned from hiking Mt. Killimanjaro! Would love to see more videos about stability in spine and ankles. Also, for my hubby, exercises to manage a family essential tremor and possible advancement towards Parkinsonism. Thanks thanks thanks!

@BodyFixExercises 10 ай бұрын

Thanks Krissa. Really appreciate your support. 🙌🙏 By spine stability you mean strengthening the supporting muscles of the spine?

@marthanjoroge1259 2 ай бұрын

Thank you very much for this , i developed mid back pain after delivery and they don't seem to go away

@greoyou87 3 жыл бұрын

thanks Stefan, great stuff!

@BodyFixExercises 3 жыл бұрын

Thanks Michele!

@surfcoasttherapeuticmassag9518 Жыл бұрын

Absolutely brilliant as always 🙌🙌🙌

@BodyFixExercises Жыл бұрын

Thank you! Cheers!

@chriswilcocks8485 5 ай бұрын

Very clear, concise, no wasted time. Thankyou.

@BodyFixExercises 5 ай бұрын

👍🙌

@mohammadmoallemi9946 Ай бұрын

Thank you so much

@BodyFixExercises Ай бұрын

No problem🙌

@Playwright62 6 ай бұрын

Wow, that modified child's pose is quite wonderful! Woke up three days ago with spasming in my mid-back. The modified child's pose, I hope, will give me an easeful night's sleep. Thank you!

@BodyFixExercises 6 ай бұрын

No worries!

@user-fk3qe6zt5k Жыл бұрын

great advice, thank you!

@BodyFixExercises Жыл бұрын

Glad it was helpful!

@KrikitYT 20 күн бұрын

I can’t find anything that hits the perfect spot yet. You were the closest

@umamaheshwarraop8114 10 күн бұрын

I am great full, thank you for detailed explanations with exercises

@BodyFixExercises 4 күн бұрын

You are welcome!

@fg7154 6 ай бұрын

Thank you so much🙏 I had the worst middle back pain on left that was shortening my breath your exercises are so effective 🙏 perfect explanation 🙏

@BodyFixExercises 6 ай бұрын

Wonderful!

@user-iq7qw3nx3u Жыл бұрын

Thank so much. This was helpful.

@BodyFixExercises Жыл бұрын

Great to hear!

@fitnesssoup7553 3 жыл бұрын

Very helpful. Excellent!

@BodyFixExercises 3 жыл бұрын

Thanks!

@user-xh2pg5jr3i 9 ай бұрын

Thanks so much for this feeling much better ❤

@BodyFixExercises 8 ай бұрын

So glad!

@DIYUSA Ай бұрын

One of the best videos on this topic because you have also explained the cause of the problem. I will watch out for my sitting posture. I tried exercises 1 & 2 and immediately I feel much better. Thank you and subscribed!

@BodyFixExercises Ай бұрын

Glad it was helpful!

@pratibhachougule3750 4 ай бұрын

Pranali Thanks, feeling well with you exercises.❤

@BodyFixExercises 4 ай бұрын

Wonderful!

@lazarjanii 2 жыл бұрын

Thanks i have this problem for years, now i know what to do.

@BodyFixExercises 2 жыл бұрын

Good luck!

@glassjaw2007 4 ай бұрын

Sir, my hat off to you, incredible concise and helpful, thank you 🥰

@BodyFixExercises 4 ай бұрын

🙏🙏🙏

@craigmckinnon242 8 ай бұрын

Thanks!

@BodyFixExercises 8 ай бұрын

No problem! Thanks very much for the Super Thanks 🙏🙏🙏

@russelbutler9434 11 ай бұрын

Awesome channel , one of the best on KZfaq, 🎉❤

@BodyFixExercises 11 ай бұрын

Wow, thanks!

@alejandrocarabes975 Жыл бұрын

Thanks a lot

@BodyFixExercises Жыл бұрын

Happy to help!

@mohammadmamman-lg1od Жыл бұрын

Nice and good thanks

@BodyFixExercises Жыл бұрын

👍🙏 cheers

@nazmunnahar9763 Жыл бұрын

I have pain in my back and shoulders for a long time. I have tried these exercises, and it helps me a lot. Thank you so much. May God Almighty bless you sir.

@BodyFixExercises Жыл бұрын

Thank you very much!

@user-le7yy3hy1x Жыл бұрын

The bit at the end of this video is hilarious. Thank you.

@BodyFixExercises Жыл бұрын

🤣👍

@waynefoote3781 6 ай бұрын

Thank you so much.

@BodyFixExercises 6 ай бұрын

You're welcome!

@waynefoote3781 6 ай бұрын

I did a bunch of exercises for 3 days after not working out for years....I have copd. My middle back where I can touch with my thumbs is really hurting! sharp pain and it hurts when I breathe. I am wondering if i strained my back? also i was woken up out of my sleep with a neighbors loud music and it jerked me awake I made a really abrupt move that maybe strained my back.i have been taking regular strength tylenol starting yesterday. I double over in pain if i sit up for too long.even just doing nothing it really hurts this has been going on now for 3 days and nights. Feels like a knife in the meat of my middle back left and right side.... If you have any advice I would really appreciate it sir.I put a heated massage wand on it low speed and it seemed to help.@@BodyFixExercises

@topystasarah4552 Күн бұрын

Exercise 3 gave me the best relief. Thx

@BodyFixExercises 5 сағат бұрын

Great to hear!

@tahirasaeed3605 Жыл бұрын

Good exercises it helps

@BodyFixExercises Жыл бұрын

Cheers!

@sujanrai125rai6 11 ай бұрын

okay i will do let's see😊thanks

@BodyFixExercises 11 ай бұрын

👍

@ar24extra45 10 ай бұрын

Great.. plz make a video for lower back pain also.

@BodyFixExercises 10 ай бұрын

I already have a few!

@BodyFixExercises 3 жыл бұрын

What the worst thing for your mid back?

@imranimme 3 жыл бұрын

Long time watching TV on the sofa.or using mobile phones

@BodyFixExercises 3 жыл бұрын

@@imranimme Yes ImRanN, this is exactly the kind of thing that tends to cause more back problems: Anything that rounds the back and brings the head forward. Try putting a pillow behind your back to straighten it when you're on the sofa. Lift your mobile when looking at it, to avoid having your head forward and down for long periods of time. These exercises should help, but a check out my videos on improving forward head posture and the 4 causes of pain at the base of the neck as they would help too. Good luck and thanks for commenting!

@cerbero905 10 ай бұрын

I did many heavy squats when i was young... Actually i feel middle and upper back pain at night when i keep that position few hours.

@topystasarah4552 Күн бұрын

Sitting in bed as i breastfeed has got me terrible pain. Ill come back ro review this workout

@nadianazir2443 3 ай бұрын

How do we know if it’s organ or muscle ?

@janechambers9980 Жыл бұрын

I sit on an exercise ball for my computer work and find that it helps with posture, partially because I have to engage and reposition my glutes frequently to remain on the ball any period of time . This motion tends to push my pelvis forward and my head back and helps with posture. I started this , because 20 years go, I broke my collar bone in a mountain bike accident and had to wear a brace for several months, refraining from bending my torso.

@BodyFixExercises Жыл бұрын

Yes, that's a pretty good sitting option actually, Jane. Sounds perfect. 👍

@rashipranav9260 8 ай бұрын

Love from India ❤😊

@BodyFixExercises 8 ай бұрын

❤️💥🔥

@Pinkierabbit4 Жыл бұрын

I have a back sprain ( I think). My problem is I could not get out of bed this morning. I had to roll out of bed and crawl along the floor until I could find a chair to pull myself up with. Are there any exercises that I can use when I wake up that I could use when I wake up to make it easier to get myself out of bed without the painful muscle spasms?

@BodyFixExercises Жыл бұрын

I don't know enough details to answer, sorry. I don't know where exactly it is or what the cause is in your case without examining you. There can be various causes and offering advice without knowing all the details would be doing you a disservice.

@Chris-hp1wy 10 ай бұрын

Love the cat cow variations to target the thoracic

@BodyFixExercises 10 ай бұрын

🙌

@JGH1708 Ай бұрын

I'm a 52 year old male. I have mild Scheuermanns and osteoporosis. I have an area in my back that gets very stiff and painful and seems to be a weak point. I do these exercises and more daily and I just can't get it under control. The only time I have felt relatively normal was when I was taking cymbalta medication. The constant pain is making me very unhappy.

@AyeshaKhan.169 Жыл бұрын

Sir, i have muscle spasm again again in mid .my all test normal . B12 is 180 and vitamins d is 21. When i lay in bed no pain .but in sitting standing always pain. When i press my mid back with ball i get relief. Your 2nd number exercise give me relief when i doing. Cat camel good. Please suggest me. And can i have stomach pillow when i read something.

@BodyFixExercises Жыл бұрын

If you have pain with standing, get an x-ray of your mid back to check that you have no compression fractures in your vertebrae. This can happen with osteoporosis. If the x-ray is ok, try cupping. It can be helpful for chronically tight mid-back muscles.

@saraiday1646 Жыл бұрын

Is the modified cat cow ok to do if I have l4 l5 s1 disc bulge?

@BodyFixExercises Жыл бұрын

depends on how bad it is.

@BodyFixExercises Жыл бұрын

for most it would be ok

@maryannepereira6549 11 ай бұрын

The other reason how this could happen is if you hurt your knee, and you're limping for so long. And the physical therapy it has you do exercises for the run muscle. That could cause mid back pain from limping and hunched over

@BodyFixExercises 11 ай бұрын

👍

@JustME-ft4di Жыл бұрын

What if the mid back is stuck in hyper-extension. It is so tight my vertebrae has been crushed into a wedge. My upper back is too flat. I can’t find anything that will release it. Been stuck for years.

@BodyFixExercises Жыл бұрын

Try rotation and lateral flexion... kzfaq.info/get/bejne/ecuYZ9Jh3tGyaH0.html

@sidhsingh3635 Жыл бұрын

What can be the cause of mid back pain wrapping on left side lower ribs?

@BodyFixExercises Жыл бұрын

I talk about it in this video... kzfaq.info/get/bejne/ma6VetJhnJOph6c.html

@sidhsingh3635 Жыл бұрын

@@BodyFixExercises 👍

@Artlife34 Жыл бұрын

Sir when. I sleep at night my back pain early in morning very high level please suggest this

@Artlife34 Жыл бұрын

My age 44 a

@BodyFixExercises Жыл бұрын

If it's in your lower back, try stretching your Rectus Femoris muscle (see how in my Anterior Pelvic Tilt video)

@evelynnegron6055 4 ай бұрын

I tend to have mid back pain when I stand for too long. Could it be my posture?

@BodyFixExercises 4 ай бұрын

Yes. Very likely

@juri699 11 ай бұрын

👍

@BodyFixExercises 11 ай бұрын

🙌

@maryannepereira6549 11 ай бұрын

Sometimes it could be cause you're limping because of the knee Performance, muscle thighs, abs, all of this could cause midback pain. Because you are limping and those muscles are weak

@BodyFixExercises 11 ай бұрын

👌