How To Fix A Sore Mid Back. 3 Exercises To Unlock The Middle Back.

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.

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...

Bird Dog exercise to strengthen thoracic muscles (also used for Multifidus muscles of the lower back), is exercise 3 in this video...

Towel exercise for very stiff mid back (at the two & a half minute mark)...

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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

[BodyFixExercises]

QUESTION: Would you prefer a longer video? Or more like this one?

[irisellie]

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.

[gabs]

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!

[oambitiousone]

Appreciate how quick and direct these videos are

[roadrossmap]

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.

[ladydelta]

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!!!

[carolcox]

The BEST thing I’ve seen on this subject. Thank you!

[sukhamdan]

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..

[joshwawro]

These moves are life changing. Thank you so much!

[AlexFindlay-cswr]

This really helped, been in pain for nearly 2 weeks, tried some other stretches on YouTube that made it worse! This have me instant relief, thank you

[siriusgaming]

Thank you very much. I cannot express i could feel this much relief. I think my lack of good sleep is also because of this. I feel so much relieved. It is gone for now. Will continue to do this.

[macdonaldmuranda]

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

[BrownyBird]

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 👍🏼

[eliz]

Love how direct this video is! Wonderful video😊

[kateysandon]

I was in soooo much pain I could barely move. These excercises helped reduce the pain by at least 60% Thankyou

[micakingsea]

Oh man, the first stretch hit the spot

[TheKaaTeeR]

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

[pranav]

Thank you very much. Got very good relief from doing these exercises.

[beaaficionado]

THESE EXERCISES ARE AMAZING!!! I CAN LITERALLY FEEL IT IN MY MID BACK THANKS FOR HELPIIIING ❤

[xabisogxoyiya]

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 🥳🥳