Stretches & Exercises for Middle Back Pain from Sitting

[@SportsInjuryPhysio]

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[@Thomlabe]

Very happy I found you on here. I did the neural test from one of your older videos and I think it can explain a lot of my calf issues. I’m very stiff in my upper back/neck and generally in my lower back and hamstrings too. Would some of these exercises do well for me? I found bending forward and hanging from the hips were hard to do but very relieving afterwards.

[@exiafk2470]

This was very informative and clear thank you ❤

[@SportsInjuryPhysio]

You are welcome!

[@ClarkKent71]

Nice to see a video about mid back pain. I have mild Scheuermanns and over the past few years my ability to sit in most chairs has become very limited. I have been very diligent with strength exercisss and mobility. At 53 my confidence to work, travel and do everyday things is slipiping.

[@SportsInjuryPhysio]

😞Scheuermanns does complicate things - you will have to experiment and see if you support your back in different ways what works best. My one patient for instance find he can sit much better if the chair is slightly tilted back. Every person is different, so you need to try and figure out your best support.

[@hirawstra8edge137]

fantastic as ever thankyou maryke, so helpful xx

[@SportsInjuryPhysio]

You're welcome!

[@alipeyvast5281]

Perfect ❤

[@gothops2632]

Maryke, what is the most common cause of pinpoint pain in the lower rib on the right-hand side at the back? QL insertion, perhaps?

[@SportsInjuryPhysio]

That is quite a common area to be painful for any type of lower back injury or mid-back. The QL loves getting a trigger point in that area. How to rid of it will depend on the cause - if it is just stiff and tight due to lifestyle reasons = stretching, exercises and changing the habits causing it will help. If it is due to an acute sprain or strain, then you may need to slightly gentler exercises etc.

[@mal9609]

Hello. I got a back injury around 10 months ago. Got better so I started training again starting from January 2024. The injury started flaring up again now and I’m not sure what to do. I was thinking of doing high reps low weight and taking medicine of course. The injury is right below my shoulder blade. Also how do I know if I shouldn’t be doing high reps low weights, like what would my body responses be. Thanks

[@SportsInjuryPhysio]

Hi there, We cannot provide individual treatment advice without doing an in-depth assessment of your injury and your personal circumstances, as the advice might not be appropriate for you. You're welcome to book a video consultation with one of our physios if you would like an assessment and a personalised treatment plan: www.sports-injury-physio.com/

[@kathym6603]

A kneeling chair is great!

[@fernandez3841]

Cool accent! Groete

[@tanjaosilic6641]

Mi ha venuto per causa di bicicletta.

[@SportsInjuryPhysio]

Then you need to look at changing your bike set-up or perhaps you need to reduce how much cycling you do and slowly build it up over time.