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

[@LucyWicks-y2i]

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]

I'm delighted to have been of assistance! 🙌

[@paranoidandroid9825]

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

[@neilangeles7863]

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

[@annemarievandongen8199]

I woke up this morning not being able to move my back and if i did move it a little there was a stinging pain and i was afraid to force it. I used to be a top sport dancer so this was really weird to me. I didnt know which stretches to start with because I was afraid to force it. I looked some exercises up on KZbin and your videos were amazing! I love that you have the right order to slowly start moving a bit more and this really helped me. My back is still a bit stiff but im able to move without pain after 2 videos! Thank you so much 😊

[@BodyFixExercises]

👍

[@belle_thegoldiegirl]

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]

You're so welcome!🙌

[@KrissaSR]

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]

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

[@vizkosova9110]

Thankyou so simple so short video increadible i feel more good now i can’t stay in bad position like before

[@fg7154]

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]

Wonderful!

[@elenaperez6327]

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

[@BodyFixExercises]

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

[@lazarjanii]

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

[@BodyFixExercises]

Good luck!

[@rafaelsimplyred4396]

Thanks so much , very clear and helpful! I will start right away!

[@storiesinthesticks9005]

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]

Awesome! So glad to hear it! Check this one out too... kzbin.info/www/bejne/j16WXpZ4qrqnrrs

[@marthanjoroge1259]

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

[@nazmunnahar9763]

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]

Thank you very much!

[@gregthurston8379]

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

[@BodyFixExercises]

Hey Greg! Thanks very much for commenting! Cheers

[@nc3040ify]

Thank you for all of your fantastic and educational videos! I had been looking for simple but effective exercises to help during a long day of desk work. I’ve noticed since doing more mobilizations like this that my mid back is popping a lot more than before. Is this to be expected?

[@BodyFixExercises]

Yes, that often happens when it starts to move more. 👍

[@glassjaw2007]

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

[@BodyFixExercises]

🙏🙏🙏

[@simonegruber4256]

Very nice thank you so much!🙏🏼

[@waynefoote3781]

Thank you so much.

[@BodyFixExercises]

You're welcome!

[@waynefoote3781]

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

[@DIYUSA]

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]

Glad it was helpful!

[@topystasarah4552]

Exercise 3 gave me the best relief. Thx

[@BodyFixExercises]

Great to hear!

[@AmratyakritIXB51amratya]

Thank you it was the most effective video on KZbin

[@BodyFixExercises]

Glad it helped! 👍

[@umamaheshwarraop8114]

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

[@BodyFixExercises]

You are welcome!

[@KrikitYT]

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

[@ShreematiBhat]

Thanks 🙏 Sir

[@johnjohn-ne8fw]

Great video. Thx for your information. 🏆

[@pratibhachougule3750]

Pranali Thanks, feeling well with you exercises.❤

[@BodyFixExercises]

Wonderful!

[@chriswilcocks8485]

Very clear, concise, no wasted time. Thankyou.

[@BodyFixExercises]

👍🙌

[@goodmorning7807]

You are a good therapist thank you but how can I know mid-back pain is from muscle stiffness or a herniated disc at the beginning knowing that I do not complain of any symptoms other than mild mid-back pain that I can cut with

[@craigmckinnon242]

Thanks!

[@BodyFixExercises]

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

[@surfcoastmyotherapy]

Absolutely brilliant as always 🙌🙌🙌

[@BodyFixExercises]

Thank you! Cheers!

[@greoyou87]

thanks Stefan, great stuff!

[@BodyFixExercises]

Thanks Michele!

[@russelbutler9434]

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

[@BodyFixExercises]

Wow, thanks!

[@AbigailMemaofa]

Thanks so much for this feeling much better ❤

[@BodyFixExercises]

So glad!

[@АннаА-т9и]

great advice, thank you!

[@BodyFixExercises]

Glad it was helpful!

[@janechambers9980]

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]

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

[@sujanrai125rai6]

okay i will do let's see😊thanks

[@BodyFixExercises]

👍

[@ClarkKent71]

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.

[@mohammadmamman-lg1od]

Nice and good thanks

[@BodyFixExercises]

👍🙏 cheers

[@fitnesssoup7553]

Very helpful. Excellent!

[@BodyFixExercises]

Thanks!

[@Christabel-k5d]

Thank so much. This was helpful.

[@BodyFixExercises]

Great to hear!

[@alejandrocarabes975]

Thanks a lot

[@BodyFixExercises]

Happy to help!

[@RenierOosthuizen-y9o]

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

[@BodyFixExercises]

🤣👍

[@Pinkierabbit4]

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]

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.

[@tahirasaeed3605]

Good exercises it helps

[@BodyFixExercises]

Cheers!

[@topystasarah4552]

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

[@Arsalan_24_Nov_11]

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

[@BodyFixExercises]

I already have a few!

[@BodyFixExercises]

What the worst thing for your mid back?

[@imranimme]

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

[@BodyFixExercises]

@@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!

[@AyeshaKhan.169]

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]

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.

[@rashipranav9260]

Love from India ❤😊

[@BodyFixExercises]

❤️💥🔥

[@maryannepereira6549]

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]

👌

[@nadianazir2443]

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

[@Chris-hp1wy]

Love the cat cow variations to target the thoracic

[@BodyFixExercises]

🙌

[@maryannepereira6549]

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]

👍

[@cerbero905]

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.

[@Losermachine35]

Omg those were all extremely painful I’m thinking I might need to see a doctor at this point I can barley walk

[@BodyFixExercises]

Yes if they hurt you shouldn't be doing them! Your back sounds very inflamed. I would seek direct professional advice

[@Pishgul]

More than 1 year now pain in middle back between shoulder blades:( Specialist mentioned trapezius muscle strain but dont know why this takes too long

[@Artlife34]

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

[@Artlife34]

My age 44 a

[@BodyFixExercises]

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

[@saraiday1646]

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

[@BodyFixExercises]

depends on how bad it is.

[@BodyFixExercises]

for most it would be ok

[@evelynnegron6055]

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

[@BodyFixExercises]

Yes. Very likely

[@JustME-ft4di]

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]

Try rotation and lateral flexion... kzbin.info/www/bejne/eZbLZaJmrtCBbqs

[@sidhsingh3635]

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

[@BodyFixExercises]

I talk about it in this video... kzbin.info/www/bejne/mXnIeKJmbJJ4jdU

[@sidhsingh3635]

@@BodyFixExercises 👍

[@juri699]

👍

[@BodyFixExercises]

🙌

[@vishnudevand4493]

👍👍🙏🙏🙏❤️

[@BodyFixExercises]

Hope it helps

[@mohammadmoallemi9946]

Thank you so much

[@BodyFixExercises]

No problem🙌