In this video, I'm going to show you how to relieve middle
back pain in seconds. Stay tuned.
Hey everyone Dr. Rowe coming to you from SpineCare in Saint
Joseph Michigan. So in this video we're going to go over
some exercises that can give instant middle back pain relief
even within 30 seconds, my best advice go through them all they
each work just a little bit differently and you're probably
going to find one or two that just helps you out the most so
this first one is pretty unique it's one of my personal
favorites it's really easy to do so you're going to start
seated with very good upright posture have your back as
possible. Whatever side that you're having the most amount
of pain. Let's say it's your right side. You're going to
take that side's ankle and place over your other side's
knee. You're going to take the hand on the side of pain and
grip right on the bottom of your foot so your thumb is
pointed down and make sure you really clamp on to your foot so
it doesn't slip off. From here, what we're going to do is take
our foot right here and press it straight forward. So, we're
kind of straightening our leg. So, as you do this, impress
straight forward. You're going to feel a deep stretch form
around the shoulder blades into the middle back usually feels
really really good just keep pressing into it until you feel
a very deep stretch you're then going to hold this for 20 to 30
seconds and I recommend doing nice slow control breathing to
let out as much tension as you can from there you're just
going to relax take a breather and then repeat this a couple
more times and with each repetition try to build into it
just a little bit more so this is how we can take it to the
next level and get a much deeper stretch. So, instead of
going straight forward like this, what you want to do is
rotate your foot inward. So, just bring your leg in like
this. As you do this, you're going to feel that stretch get
much deeper. So, build into it slowly. Go in a little bit,
hold that for 20 to 30 seconds. Relax on the next repetition,
swing in just a little bit more and keep doing this over and
over again until you can't go any further or until everything
is nice and loose and I do switching over towards the
other side and repeating just to keep everything in balance.
So, here's some really easy doorway stretches that you can
try out. I actually do this ones quite a bit here at the
office so they are perfect to do at work. The first one to
get into position, we're going to put our feet together
slightly spaced away from the door frame. Doesn't matter
which side is closest to the door frame because we're going
to do this on both. So, the arm that is furthest away from the
door frame. What you're going to do is slowly reach across
your body. I like to go chest or shoulder level and just grip
right into that door frame. You want to make sure you have a
good grip while you do this so your hand doesn't slip off. So,
once we have that good grip, what we're going to do then is
lean our body weight away from the door frame. So, lean away
from it as much as you can. As you do this, you're going to
feel a great stretch form over the shoulder blade that works
its way into the middle back. This is going to target a
muscle group called the rhomboids which are one of the
biggest instigators of both shoulder blade and back pain.
So, once you feel that deep but comfortable stretch, what we're
going to do to take this one to the next level is then take our
other arm, bend our elbow at 90 degrees, go underneath this top
arm right here, and then scoop it across our body. Really
focusing on moving through our shoulder blade as much as we
can. You're going to feel a deep opening stretch in the
shoulder blades and middle back and usually feels really really
good. Hold this one comfortably for 20 to 30 seconds and do
nice, slow, controlled breathing. From you're just
going to relax on the next repetition try to build into it
just a little bit more I like to do this two to three times
on both sides so the second stretch is probably my favorite
it's really easy to do so you're going to put your toes
flush up against that door frame you're going to
straighten your arms like this and have your thumbs pointed
down doesn't matter which arm is on top I would experiment
with it you may find that one side on top works a little
better for you. If that's the case, go with it but you want
to grip into the door frame starting off roughly about
chest or shoulder level. You're then going to slightly tuck
your chin towards your chest and then squat your body weight
away from the door frame. So, take your bottom away and down
from the door frame. Just let gravity take your body weight.
As you do this, you're going to feel that deep intense stretch
form over the shoulder blades. Again, it's going to target
those rhomboids. You want to hold this comfortably for 20 to
30 seconds. You're going to relax and then repeat this a
couple more times. Try to build into each repetition just a
little bit more. I know a lot of people are not going to have
door frames as wide as this. So, this is how you can get
around it. You're just going to angle your body outside of the
door frame like this and it should work. So, to take this
one to the next level, what we can do is either change the
placement of our arms again or change the placement of our
hands. So, this time around, go a little bit further up. I
would go more towards head level and then repeat you're
going to notice it targets the back just a little bit
differently so go towards head level go towards chest level
and then go a little bit lower go through as many spots as you
can you're going to find that one certain spot like let's say
right here for me just hits the middle back the best offers the
best stretch at that point stop over that spot and throw more
repetitions in so here's a really good exercise if you're
dealing with both mid back and rib pain you can do this one
standing or seated. Just start with very good upright posture.
Have your back as straight as possible. So, whatever side
that you're having the most amount of pain. Let's say it's
my right side. You're going to put your arms in a genie
position just like this and what you're going to do to
start off with is slowly turning through your lower back
towards the non-painful side. So, if it's on my right side
that I'm having pain, I'm going to slowly start to turn towards
my left. How I like to do this one is focus on my lower back
first and then when I can't go any further then I start to
really focus on moving a little bit more through my middle back
and through my shoulder blades to a point where I get a
comfortable stretch if you do start to get any pain or
discomfort you want to back off slightly at that point so go
right up to that point once you feel that deep comfortable
stretch how we're going to take this one to the next level is
hold this position and now lean away from the side of pain so
what we're doing is turning away from it and then we're
going to tilt and lean away this really open up the middle
back and also in between the ribs. It usually feels really
really good. Hold this comfortably for 20 to 30
seconds. You're going to relax and then you're going to repeat
this three to five times and with each repetition, try to
build into it just a little bit more and I do recommend doing
this on both sides just to keep everything imbalance. So, one
of the best exercises that you can do for middle back pain
relief is a yoga po called the child's pose but I'm going to
show you how to take the child's pose to the next level
and get some more relief. To get into position, we're going
to start on a floor on all fours like this. I would
recommend putting a pillow or towel underneath your knees for
extra comfort. So, for the first repetition, let's just do
the basic child's pose to get everything warmed up. We're
going to tuck our chin towards our chest and put our hands out
in front of us as much as we can. I like to have my hands
roughly shoulder width apart. From there, just going to take
your bottom right here and move it towards your heels as much
as you can. Keep going back until you feel a deep stretch
form from your upper back that goes into the shoulder blades
into the middle back even towards the lower back. Really
focus on trying to feel it right in the middle back area.
Once you feel that, you're going to intensify the stretch
by allowing your chest to sag forward towards the floor. It
really opens up the shoulder blades. Usually feels really
really good. You want to hold this comfortably for twenty to
30 seconds and do nice, slow, controlled breathing. Let out
as much tension as you can. From there, you're going to
relax. So, this is how we're going to take it to the next
level. Let's get back into our original position of being on
all fours. Whatever side that you're having the most amount
of pain. Let's say it's your left side. You're going to take
that side's hand and reach across your body as much as you
can. So, really trying to reach towards the right. Focus on
feeling a deep stretch from your armpit all the way down
into the back towards the lower back. This is going to target a
muscle group called the latissimus dorsi or the lats.
Another big instigator of middle back pain. So when you
can't reach any further, you're going to grip right into the
floor. Make sure that your fingers don't slip and then
you're going to do that child's pose. So we're going to take
our butt right here right down towards our heels. This will
open up the side a lot more. Aim to feel that stretch from
the armpits into the shoulder blades into the middle back.
Once you feel that D comfortable stretch. You're
going to hold this for 20 to 30 seconds. You're going to relax
on the next repetition. Try to build into it just a little bit
more. So, really try to reach into this one and then take
your bottom towards your heels. I like to do this for about
three times and I do recommend doing this on both sides just
to keep everything in balance. If the exercises help, please
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