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

[@BodyFixExercises]

QUESTION: Would you prefer a longer video? Or more like this one? ‘The 3 Essential Exercises EVERYONE Should Do’ …EXCLUSIVE video: stefan-becker.mykajabi.com/3-essentials My COACHING PROGRAM: stefan-becker.mykajabi.com/expressions-of-interest Over 12 weeks, I help people with poor posture, and upper body issues-like neck, shoulder, & upper back pain-improve their health using science-based mobilising, stretching, & strengthening exercises.

[@Snowshowslow]

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 :)

[@ryanhannon6798]

A longer one would be cool, too. The concise ones are great but having a deeper dive option would be even better, Imo

[@standingmannequin7911]

Your coverage was great and to the points. When in serious pain we are looking to get right into addressing it. Thank you.

[@Mr.BobsDog]

Yes please, a longer video would be appreciated. Thank you

[@macdonaldmuranda]

Yeah

[@irisellie5139]

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.

[@BodyFixExercises]

Happy to help!🙌

[@gabs2044]

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!

[@BodyFixExercises]

Great job!🙌💥

[@vitorbarradas7430]

Same here

[@ladydelta8100]

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!!!

[@BodyFixExercises]

Wonderful to hear! Thanks for sharing

[@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.

[@BodyFixExercises]

Thank you! 🙌👍🙏

[@austincastillo7696]

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.

[@nadianazir2443]

@@austincastillo7696hi. I have the same issue. Did these exercises work? How long did u need to do it to work? Any update ?

[@noteboom69]

@@austincastillo7696 That's 1:1 an explanation of my problems right now. I'm afraid it's disc herniation or spondyloarthritis as exercises in any sort doesn't do it for me. I will try these in the video now though.

[@oambitiousone7100]

Appreciate how quick and direct these videos are

[@BodyFixExercises]

Cheers, O'A O!

[@AlexFindlay-cs8wr]

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

[@BodyFixExercises]

🙌 well done!

[@carolcox9443]

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

[@BodyFixExercises]

Thank you too! 🙌

[@sukhamdan78]

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..

[@BodyFixExercises]

A pleasure

[@Y0rak]

I'm also experiencing pain in middle Back .Is bad posture is a reason?

[@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

[@BodyFixExercises]

👍👍👍🤞

[@AMAN-iz9qt]

Did it help ?

[@siriusgaming3080]

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.

[@joshwawro]

These moves are life changing. Thank you so much!

[@BodyFixExercises]

Cheers!

[@micakingsea9031]

Oh man, the first stretch hit the spot

[@BodyFixExercises]

🙌

[@Annh-06]

I have been having mid back pain right side already two years I’m 36 years old. I will try these exercises and see how I go. Thank 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 👍🏼

[@BodyFixExercises]

Glad to help👍

[@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

[@BodyFixExercises]

Great suggestion!

[@kominayu]

I would love that too!

[@endurofan9854]

same for me 👌

[@kateysandon]

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

[@BodyFixExercises]

Great! Keep going

[@yaritzagarcia9137]

I hurt the right side of my middle back by dragging a 50lb bag out of my car with my left hand that I had available. It was bad. I was really stuck, and it was hard to breathe . I saw your video. I grabbed a small blanket and rolled it. As soon as I started laying my back on it, I heard and felt something snap in place ( I even screamed) Right after, I stood from the floor on my own without any help, which I couldn't do before. Problem solve !!! Thank you so much

[@Jay-tv9cy]

Yeah this helped me ❤ thanks I was having sore back on my right side and while exercising I was feeling like the right side of my back was working. But after practicing this i have seen some changes Tip:- improve your posture and dont sleep on one side, sleep evenly. This might help❤

[@BodyFixExercises]

Great tips!

[@MentalityxD]

Omg you’re a life saver I woke up barely able to move just wanting to cry and this just fixed my whole day. (Worked 84 hours the last 7 days then crashed for like 14 hours and my body did NOT like that)

[@TheEpitom3]

I did the belly down, heels over knees one and holy cow did I feel a great stretch. Didn't even know that was possible. Thanks for sharing!!

[@BodyFixExercises]

Great job!

[@agr5907]

My hero, got back spasms the whole day… but after this immediate relief. I can breathe again

[@BodyFixExercises]

Awesome!! 🙌

[@saralakhare5575]

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 🙏😊

[@BodyFixExercises]

Wonderful!

[@nadianazir2443]

Hey how long did it take to heal ?

[@drewg3087]

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.😂

[@BodyFixExercises]

😬😆

[@DaBrownClaw]

Same

[@suebphatt]

Damn lol you knew

[@caliman823]

I turned 49 today and here I am. 😢

[@muhammadzainalilmi8148]

😂😂😂😂😂😂😂😂

[@pranav9661]

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

[@BodyFixExercises]

Great to hear!

[@sehiroglu]

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 ?

[@BodyFixExercises]

You need to rehab your Subscapularis muscle. I don't have a video on that, but look up 'subscapularis rehab' on KZbin. (It's basically internal shoulder rotation strengthening exercises)

[@beaaficionado5972]

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

[@BodyFixExercises]

You're so welcome! These are actually personal faves of mine.

[@erinn1994]

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!!!

[@BodyFixExercises]

🙌

[@somanathmallik2041]

Thank you sir , your tennis ball exercise helped me to recover from my back pain , thanks a lot sir 😊.

[@alondracastaneda3994]

The tennis ball 🎾 literally relieved my pain for a good amount of time, You’re a magician!!!! Thank🎉you

[@BodyFixExercises]

Happy to help!

[@christopherwilliams1630]

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.

[@BodyFixExercises]

Glad to help Christopher!

[@litlat9613]

Thankyou sir really needed this... I have my exam in 10 days and these backs are painful... You worked like magic for me

[@BodyFixExercises]

All the best!

[@battulasrikanth3662]

sir how long should we do this exercises for mid back pain, also lower back pain. kindly please help

[@JoLoubert]

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

[@samsmead-d4g]

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

[@BodyFixExercises]

Thanks so much for sharing!

[@SuspiciousAra]

Thank you for sharing! I will come back with the results.

[@DemisMola-m4i]

What is the result? I am waiting

[@Johncornner-k6m]

Update?

[@saidarav7583]

I don’t know if i completely heald or not but at the moment felt better after doing this stretch exercise thanks

[@apurvmishra5884]

How can i find the main cause of pain(through diagnosis)is it muscle sprain, pinched nerve or spondylitis?

[@BodyFixExercises]

It's almost always spinal joint restriction. kzbin.info/www/bejne/sGOaqqaBictkh6M

[@girishpatel5733]

Very well explained, effective exercises.

[@BodyFixExercises]

Glad you like them!

[@tblmt]

This totally worked!!! Thank youuuu!!

[@BodyFixExercises]

You're welcome!🙌🙌

[@xabisogxoyiya8022]

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 🥳🥳

[@BodyFixExercises]

🙌

[@Jaybow.]

i’m 21 and work at the airport, i’m always in the bin and 6’2 so i’m always bending over, and i tend to sleep on my stomach.today my body tensed up so bad that i couldn’t move and had to stay still for hours, i did this workout and literally felt the tension release on my back

[@KayFar-vi8on]

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❤❤

[@BodyFixExercises]

Great job!🙌🙌🙌

[@nathanieljp5003]

THANK YOU THANK YOU THANK YOU! YOU SAVED ME! Subbing just for this. I was in so much pain all the time thank you!

[@BodyFixExercises]

Glad it helped!🙌

[@JAGJITSINGH-cd9zk]

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 ?

[@adieerahi481]

Did bulg disc can b recover I am very stressful I have lot of pain plz sir suggest me what to ?

[@martasowinska6317]

Thank you 💜

[@BodyFixExercises]

You are so welcome!

[@ifaysol7007]

thanks it wokrs for my mid back pain 🌹

[@ILLWill1027]

I got some mid back pain on the left side after barbell squatting. I’ve lifted this weight before plenty of times no issue but maybe i didn’t balance the weight properly idk. I can feel it when i tilt my chin down forward. Safe to say i will not be barbell squatting that weight anymore😩😅. Whats a recovery time like for an injury like this doc? What should i do and not do?

[@Quill._]

Thank you. These exercises have helped me tremendously.

[@BodyFixExercises]

Great to hear!

[@lilylily-ud1gf]

Thanku so much sir it really helped me..😊😊. I tried many videos but none of those could do the magic😢... Thanks for this video😊

[@BodyFixExercises]

Most welcome 😊

[@suhayrasarwar3506]

I’m starting this today. Will update if it works for me

[@lmt16]

Is this also for lower rib pain? I have that mostly on the right side but mid back also hurts

[@BodyFixExercises]

Yes these are great for the lower ribs too. 👍

[@sempher9864]

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!

[@BodyFixExercises]

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.

[@rwilson9825]

Thank you its a relief having terrible pain on my back ,

[@BodyFixExercises]

,👍

[@jackjax7921]

I experience mid back pain when I straighten my posture. Will these help?

[@BodyFixExercises]

There's a good chance they will but I don't have a lot of info to go on

[@tareqal-shanti5857]

First one worked like magic!! Thanks a lot for the direct to the point video

[@nadianazir2443]

How long did it take u to heal completely?

[@hassanalroz9881]

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.

[@BodyFixExercises]

These exercises, plus this should help... kzbin.info/www/bejne/hqrIg5iLl9aabLs

[@hassanalroz9881]

Thank you so much@@BodyFixExercises

[@Sarfarazkhan-ze9fq]

Very good excerise for mid core thanku dear sir

[@sabirhussain2099]

Hi dear I am 35. I have had back pain for 1 and half years. This video has helped me a lot. However, when I do 3rd exercise, it is very hard to stand up. I have to lie on my left or right side, using my both hands i have to stand up. Similarly, when I lie on back for more than five minutes, it is difficult to stand up without the help of hands, still with breath-stopping pain. During this time the pain is so severe that breathing becomes troublesome. Do you have any solution for that.

[@karlfisher709]

Beautiful stretches!! Thank you very much!

[@BodyFixExercises]

You're so welcome!

[@chaitai2533]

thanks, the tennis ball thing nearlyalways leads to more pain the next day.. any idea?

[@BodyFixExercises]

This implies spinal joint inflammation in which case I wouldn't do the tennis ball technique

[@chaitai2533]

@@BodyFixExercises thanks for the fast reply! Would pregabalin or something help? This is going on for years) - :

[@chaitai2533]

@@BodyFixExercises also if i go higher with the ball, the pain is seemingly referred to the front of the shoulder, why this might be?

[@langitcakrawala]

Thank you so much for sharing this. Its really helps me

[@BodyFixExercises]

I'm so glad!

[@madruby]

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

[@BodyFixExercises]

Glad to help! 👍

[@andretora4253]

Are there similar exercise of the first? Because i think my back hurts cause of tight obliques, i felt immediate relief

[@BodyFixExercises]

Yes, there's another in this video. Bretzel 1.0 and 2.0 kzbin.info/www/bejne/r5_aaK2oaMmhi9k

[@lumaaita8288]

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

[@leahdarski]

Do you have any suggestions for calf / shin pain?

[@BodyFixExercises]

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

[@leahdarski]

Thank you so much!

[@BodyFixExercises]

@@leahdarski no probs!

[@PRIYANSHUSRIVASTAVA-i9n]

When i move straight or jump a little i get some chills in the middle... And pains , after that when i runn it happens again and it pains a bit. Its been 2 month since i stopped doing workouts because i over stretchef my back

[@amerriemama1597]

I have been suffering for this I already go to my therapy but it's still the same I hope this would work

[@ryanhannon6798]

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

[@BodyFixExercises]

You can do them all together, no problems, Ryan. 👍 For eg. Bretzel stretches are great for scoliosis.

[@ryanhannon6798]

@@BodyFixExercises awesome!! Thanks again, I’ll be sure to send anyone your way (or to your channel) if they have any issues 👌👌

[@Joe-jv5mm]

Great tips

[@BodyFixExercises]

Glad you like them!

[@shefalinayyar2947]

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.

[@djredhareaus38]

Thank you my back feels way better

[@BodyFixExercises]

🙌 wonderful!

[@nadianazir2443]

Has it healed fully? How many days did it take?

[@gaylegordon2038]

Are these exercises helpful with my lumbar stenosis?

[@SK-tk8sg]

Thank you

[@karensmithiessmithies4741]

Thank you so much the exercises shown really really helped

[@pinkprincesswhee]

I've had recurring mid back pain in those exact areas. I really want to know what's causing it!

[@BodyFixExercises]

Usually slumped sitting or a bad mattress

[@najeebpasha4794]

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

[@kashishbhatia7927]

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

[@frankm2588]

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.

[@nadianazir2443]

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

[@EAU-2comp]

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.

[@jeannelson8403]

Thank you so much! This has helped me greatly, thank you!

[@BodyFixExercises]

Glad it helped!

[@davidutsch2710]

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!

[@alexpaz9700]

Hurt my bavn this morning doing hamstring stretches lol it hurts to laugh or even get up and now I’m here 😭

[@VultureXV]

Took too long a break from working out, did too many pullup exercises, then days later when I was recovering lifted something heavy at the house.

[@CanoniCanon]

thank you that worked very well

[@BodyFixExercises]

Glad it helped

[@siddhant_3]

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

[@papermoon2857]

sounds like you have a herniated disc, which could be pulling on one of your nerves (the string)

[@jiyaydvv]

Thankyou so much

[@BodyFixExercises]

Most welcome 😊

[@kateysandon]

Thankyou ❤️❤️❤️

[@BodyFixExercises]

You’re welcome 😊

[@TheBlueRose10]

Thank you…

[@BodyFixExercises]

Welcome!🙌

[@anagha7926]

I had a fall from staircase, it is 6 months before still i am suffering the pain on my upper and middle back also front side lower ribs of both sides... some times I feel breathing problem...i have consulted many doctors but no relief... my mri report showed anterior wedge compression fracture at D7&D8 vertebra and sacralisation of L5 vertebra... i had consumed lot of calcium tablets during these days. Can i heal from this pain... can i do these exercises?? please reply sir..

[@BodyFixExercises]

I would have to see the x-rays. Some compression fractures are mild and some are severe. Show the exercises to your doctor and ask

[@anagha7926]

@@BodyFixExercises ok sir.. Thank you so much for your kind words..

[@rodrigozombie]

The cobra exercise helped! Thank you!

[@BodyFixExercises]

Glad it helped!

[@shainailsbeautyltd]

I also just bought the shiatsu back and neck portable massager❤

[@RetoricalNuke]

Thanks

[@BodyFixExercises]

Welcome!

[@dusanmilovanovic4979]

What an relief 🎉

[@BodyFixExercises]

🙌🎇

[@chbend]

Any thoughts on good mornings exercises?

[@BodyFixExercises]

I'll do a video on it. Good idea

[@endurofan9854]

GREAT 😊 gonna love that i guess

[@richtellez3485]

What about a Back Pain that Takes your breath away and Creates Difficulty to catch a Breath. But when you have someone push on your back, Your Able to Catch a Breath. Please Tell Me what That Could Be. Thank You.

[@BodyFixExercises]

Sounds like a jammed rib joint. This video can help if it's in the lower part of the mid back. And my Rhomboid video may help if it's a bit further up. But be gentle and only do exercises that are pain free

[@richtellez3485]

Thank You. Would this be the Remedy to fix this problem completely? We have been seen by Doctors and "Specialists" but they always say they can't find anything or see nothing on Xrays, and Frankly They Probably Don't believe us, But I've been Witnessing My Wife Go Through This Pain for Years. You have given us More Information than Anyone Ever Has. Its Time to Get Her Healed. We Appreciate You!

[@BodyFixExercises]

​@@richtellez3485 Hey Rich. Yes, these exercises can often get rid of the problem completely. It depends on the case. It's very important that you avoid sitting in a slumped position, else it'll keep coming back. ***Just note: it could be coming from rib joints a little higher, so definitely check this video out. It has some great exercises for rib joints. Rib joints also responds well to spinal manipulation, so a chiro or osteopath can help with that if the exercises are not proving to do the job.

[@endurofan9854]

that's a pretty usefull enfo sir, thank you for sharing all this, may GOD BLESS you sir

[@umamakhaleeq4478]

I'm experiencing back pain from 1 month bt only while bending or sitting other time its good what is the cause?

[@BodyFixExercises]

Poor sitting posture usually

[@NaymitMayne]

Thank you

[@BodyFixExercises]

Welcome!

[@TheguyWhoask-y2f]

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?