Thoracic Spine Pain | Upper Back Exercises From A Physical Therapist
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- Опубликовано: 21 сен 2024
- Six of the best stretches and exercises to decrease pain and tension in your upper back. Thoracic self-mobilization techniques and strength training exercises to help eliminate your back pain and help you feel better. Tips and advice from a doctor of physical therapy.
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FOAM ROLLER USED IN THIS VIDEO: urlgeni.us/amz...
SELF-MASSAGER FOR MUSCLE KNOTS: urlgeni.us/amz...
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RELEVANT TIME STAMPS:
0:56 - WHY you hurt
3:58 - Thoracic Rotation Stretch
5:37 - Chair Extension Mobilization
7:27 - Foam Roller
9:36 - Rows
11:07 - Wall Angels
12:30 - Prone W’s
WHAT CAUSES UPPER BACK PAIN?
There are many potential sources of upper back pain. In my professional experience, the three most-common causes of thoracic spine pain are joint inflammation, rib dysfunction, and muscle strain/knots. Again - there are many more potential causes than this, but these are the three that I encounter the most often in my physical therapy clinic. Fortunately, there’s a lot that the right stretches and strengthening exercises can do to alleviate your pain and symptoms in your upper back.
STABILITY VS MOBILITY
When we are talking about joints of the body (and especially joints of the spine) there’s one key principle that often dictates rehabilitation: Stability vs Mobility. Your spine is a column of vertebrae stacked one on top of the other - it needs to be a stable structure to support your body. However, that column is also designed to bend and rotate (providing us movement) and therefore needs to be a mobile structure, as well.
The key to helping alleviate pain in this area in your upper back is often found in discovering the right balance for your body between stability and mobility. If you find your back is very stiff and doesn’t move very well (too much stability and not enough mobility) then your best treatment options should include stretching, foam rolling, and other joint mobilization techniques.
If, on the other hand, your back is very loose, flexible, and mobile, then you will most likely benefit from exercises focusing on stability (a.k.a. strength) versus stretching. A strong muscle is a tight muscle - the stronger your muscles in a given area the better the stability of that area.
BEST STRETCHES AND MOBILIZATIONS FOR THORACIC SPINE PAIN (please see video for full demonstration of each)
Thoracic Spine Rotation Stretch - One of my favorite stretches to introduce motion into the thoracic spine. Keep in mind - the higher you bring your knees the more you’ll feel this stretch.
Chair Extension Mobilization - Go up and down your thoracic spine to mobilize each segment; don’t be surprised if you get a few pain-alleviating “pops” along the way.
Foam Roller - Needs to be done the right way! Don’t hold your head suspended but rather let it mobilize your back.
BEST STRENGTHENING EXERCISES FOR YOUR UPPER BACK
Band Rows (bilateral and unilateral) - Bilateral to increase strength/stability; unilateral is a way that you can actually include some functional strengthening over motion with it.
Wall Angels - Strength and endurance are key! Remember the points of contact and try strengthening over this really good posture.
Prone W’s - Remember to get your chest up off the floor (extend through your back) and get your elbows behind you (drawing your shoulder blades closer together)
Upper back pain is a common problem for a lot of people, but it absolutely doesn’t have to be! Being in tune with your body and understanding the principles provided in this video (stretch where it’s tight; strengthen where it’s weak) are key to alleviating your pain and helping you to feel better.
Be sure to LIKE this video if you found it useful; also SUBSCRIBE to our channel if you have not done so already. Thanks so much!
This video literally changed my life! From the first exercise, extreme pain in my spine almost disappeared. Thank you so much
You are welcome! I am so glad you are finding these exercises helpful!
Yeah me too
Mobility 1 - 4:05
Mobility 2 - 5:41
Mobility 3 - 8:00
Stability 1 - 9:48
Stability 2 - 11:20
Stability 3 - 12:45
Thanks for helping others out, Ben!
@@toneandtighten lol thanks for the exercises!
What a good guy Ben is
Ben is an amazing guy
👍
I have used these wonderful exercises for my thoracic pain and I am glad to report that I am at 80% pain free. I have used another worthless RUclips videos but this is the only professional approach to tackle this awful condition. Thank you so much.
Lily
Great news, Liliana! I am so glad to hear that! Thank you for sharing your experience!
Very generous video and well said/thought out. I've recently injured my t-spine (cat jumped me during deadlifts)and needed this badly. My guru chiropractor as well as a really decent OMT D.O. can't get me right after a dozen visits a piece, and I've needed better homework. Been doing lumbar rotations from PT exercises i learned 5 years ago when l broke L2 (as well as C5 and C7), but they've not cut it for this injury. Very appreciative of this and have faith that I'll get improvement from it. Needless to say I'm now a subscriber. You're an excellent communicator and performer, sir, and your wife's entertaining attitude amounts to an excellent RUclips experience.
Update: I have to caution that the foam roller exercise is not for everyone. The other mobility and even strength exercises were fine, in fact very beneficial ,but that one with the roller seemed to aggravate my back considerably each time I tried it. Beware
I was having back pain for 1 week, and was not able to sit, walk and sleep. I did these exercises 3 times a day for 3 days and it worked magically. 😭 Thank u so much 😀😀😀😀😀😀😀
Wonderful news! I am so glad these helped you so quickly!
Same problem cannot sit n stand but suffering from 1 year
So should uou do excercise 3 times a day.
Can i share this on my channel. Its work for me. I am experiencing some upper back pain and i love these stretches.
It's a very helpful exercise I have tharosic (upper back ) pain and low back pain upper back pain 80 % good but back pain ke liy please give me batter suspension
I have scoliosis (sideways and back to front) and a wedged thoracic vertabra from an old fracture, all of which can, at times, cause agonising muscle spasms. Your exercises immediately brought me a measure of pain relief - though I have to proceed very carefully - and over the last week I have more movement in my upper body and shoulders. Thank you so much!
You are welcome, Ian Hodge! I am so glad to hear you are feeling better and thanks for sharing!
Ian, I posted about Dextroscoliosis of 25 degrees which curves and Twists my spine too. I have a Host of other issues in my spine and other joints too [RA has been ruled out]. I have a 1 inch shorter right leg after a right femur fracture in 1966 [age 15 at that time- I'm 71 } . Forward Head Posture is crucial and Damaging to your Health - Spinal Health. I am retired since May 2021, worked for 48 Years. Much of that was spent behind the wheel of a car commuting at least 3 hours a day and driving during the day to make property inspections as a Mortgage Loan Officer for 3 Banks. As Chiropractors have indicated to me - how that FHP destroys your Cervical and Thoracic Spines .
Dude this is the best I always feel so stiff every morning I feel like I can't breath thanks for this! It's super helpful especially that stretch using the chair dang!
I am so glad you found these exercises helpful! Thank you for sharing!
How are things now
@@احمداشرف-د4ن6و great
@@nojamstrasheu2828 hey I'm experiencing upper back pain. And left hand and pain. Which comes and go.
I'm suffering from Dorsal Spondylitis. Can I do these all exercises ?
These exercises are so good. I went to a physio and I felt she taught me nothing but I can feel these working immediately ☺
Great to hear, Shaney Waney! I am glad these exercises are working for you! Thanks for commenting!
These all are yoga asanas.
@@aakashbhati6010 I always thought yoga is BS,latelly i have been seeing more and more videos on youtube similar like this one that feature yoga poses that really help me with my back,i think i might join some yoga classes after i fix my cervicogenic headaches
same
I have a chronic thoracic spine pain at T5 and my rhomboid feels painful and tired all the time. Thanks for a series of exercises, which give me an instant relief.
You're most welcome, Thunderflashy! I am glad these are helping you!
Thank you D/r Jared.I am 70 years old suffering by siatica nerve but now I am doing good following your principles and also thanks to your wife.
Thank you so much for the video. This video helped me to relieve the pain which I had for more than a decade. I've been doing these exercises for more than 6 months now. The best pain reliever is the foam roller. The best video ever that changed my whole life. Keep up the good work....
Thank you so much and you are welcome! So glad to hear you are feeling less pain!
Hlo sir ....I am from India, I was having spine pain since 6 months.
I followed your exercises and my spine pain gonna like a magic...you are superb sir...please keep providing your valuable videos...😍😍
That is so great to hear, Pradeep Yadav! Thank you for sharing!
How often did you use to do this exercises??
Hello pradeep bro miru Telugu varaa. Reply brother
@@juanfernandomoyanoramirez600 just three reps in morning and 5 reps in evening
@@U.srikanth I just followed 3 reps in morning and 5 reps in evening
This helped me a lot today, thank you! Would you say they can cure spine pain
Hi jeff, I am a physical therapist myself and upper back pain is one thing I sometimes feel when working with heavier clients especially shoulder and hips, during long shifts. These exercises have helped me especially the thoracic mobilization lying down rotation one ! Thank you man !
You are welcome, Dr. Pat! I am glad you found these exercises helpful!
Thank you for this bright content it helps me a lot and not worry so much with my 1st time upper back pain. Thank you thank you!
You're very welcome, Judessa Orolfo! I hope they help you! Thanks for commenting.
I have a total of eleven bulging disc throughout my cervical (epidural) and lumbar (ablation) spine , and now I have thoracic pain. Fighting off the tears I scoured youtube for something (anything) that might help relieve it. I went straight to Amazon and ordered a roller. Until then towels will have to do, but I am so thankful to have found your video. Thank you.
this video is a life saver.
I'm so glad it's helped you, Traveling47! Thanks for commenting!
These exercises really relieved my back pain! Thank you so much!
You are very welcome, Genilze Harrison! I am glad they helped!
The first stretch was life changing. I wish I would have learned this 20 yrs ago. I am learning how to drain my lymphatic system manually and came across your video and I am soo glad.. I felt relief right away in the back of my neck and shoulders which are always tight and blocked up. THANK YOU
I will do this everyday for the rest of .y life. 👍
Amazing, Jane ReRe Jordan! Thank you for sharing your story- I am so glad these exercises are helping you!
How do you drain that manually?
@@tickertape27 if you search lymphatic system. You will find there are a few good videos explaining . I know it worked, when I did my underarm and knee area my feet swelled up which they have never done in my life. But the swelling I could see around my neck was relieved...its an intricate network...hard to explain.
@@toneandtighten please is there any medicine for thoracic spine please I really need some 😂please help because I have been suffering for 3 years
Thank you SO MUCH, I started and THE NEXT DAY FELT BETTER. It’s unbelievable how these simple tricks can actually eliminate the pain. Also ordered the foam roller. THANKS AGAIN AND GOD BLESS YOU AND YOUR WIFE FOR THIS VIDEO.
You're so welcome! I am glad these exercises helped you so quickly and thanks for sharing!
OMG this actually hits deep!!!
Thank youu!!
You are welcome! I am so glad these exercises helped and thanks for sharing!
These are excellent exercises and also explained in a good manner. Thank you very much
That first stretch was amazing, I will be doing it daily, forever! Thank you
You're so welcome! I am glad that one was helpful!
Thank you! These exercises are helping me a lot. Not just with my back and neck problems but even I feel my brain is working better. From day 1 I noticed improvements. Cheers!
Wonderful news, Joax Col!
I had a really stiff and painful thoracic area yesterday, so much so that I could barely bend or twist. I tried a lot of things, but the second mobility exercise gave me audible pop and a lot of the pain is gone. Thank you for the video!
Really helping my spine stiffness ☺
Wonderful news, Wendy Belward! Thanks for sharing!
I am 34 and I had an Anterior Lumbar Interbody Fusion a year ago 7/12/23 that involved the L4,L5,S1 being fused. I went to PT for about 2 months after surgery, but I stopped going due to cost and time away from work and to be honest, I thought it was a waste and didnt see the importance of it. Then a few months after I stopped going, I started feeling pain and it only got worse. The pain ran directly up and down my entire thoracic spine and it felt better when it was massaged. My MRI showed that there was only a mild bulge at Tll,T12 and since my doctor said it shouldn’t be causing a lot of pain, if any, I assumed he just didn’t know what he was doing and I felt hopeless and that this may just be how my life will be forever. Today I really tried to focus on what could be causing this pain out of complete desperation and focused on when I stopped therapy, so I looked up upper back strengthening videos and came across this one. I did all the exercises and felt a lot better. It has definitely given me a glimpse of hope again and yall will never understand how much that truly means to me. I plan to return to therapy. Thank you both for the video.
OMG the first exercise work for me instantly
Great news!
Retired EDMD here. This is really excellent! Very well explained!
Thanks so much, michael! I am glad this was helpful for you!
I have a mid back pain that started 6 weeks ago, it gets worse in the morning when I wake up. I feel much better after doing these stretches.Thanks a lot !
Happy to help!
Same problem. Has it gone away after doing these stretches?
@@TruongNguyen-gz9gi I am doing physical therapy and the pain has decreased significantly.
Can a chiropractor help with thoracic stenosis? Thanks
@@TruongNguyen-gz9gi It went away after doing physical therapy.
I literally just did machine shoulder presses and felt a stiffness in my upper spine, with some feedback. I cut my session short and came straight home.
I couldn’t look left to right, without a lot of pain. I did the 3 stretches and a few reps of wall angels and now I can move my head to the right. The left is less stiff but still with some pain. Thanks a lot doc.🎉
My pleasure!
I'm definitely going to try these exercises. Do you usually see upper back pain worsening at night?
Mines usually does and is stiff in the mornings.
Usually at night but still i am suffering from yesterday😥😥 really painful its kind of sweet pain or some other kind of pain😥
Yeah I do sometimes
Yes lately I’ve woken up with extreme pain in my upper spine , and only when I’ve been sleeping.
Gosh! I do feel more pain at night or when i am sitting for long hrs. And sometimes my arms get weak after a little task😪
I woke this morning with my upper and mid thoracic locked up! Immobilized. I was a wreck. Thanks to you Doc and this video I’m moving so much better. All your videos have changed my life. I’m eternally grateful to you🙏🙏🙏
Oh, you are so welcome! I am glad you are feeling better!
Fantastic exercises. My thoracic spine has been killing me for the last week. I did all of the exercises in this video and got some immediate relief. I did them in the order shown and I think the first one had the most effect. A big THANK YOU!
That's great, Ron! You are welcome and thanks for sharing!
thank you for this. i woke up this morning and couldn’t stand OR lay down without pain, and the first stretch shown alleviated it instantly. i will be doing it throughout the day so i can get some relief
You're so welcome, Steff Reynolds! I am so glad to hear these exercises helped you so quickly! Thanks for sharing.
The mobility exercises really did the trick for me, Thank you!
Wonderful news! You are very welcome!
Thanks Dr Jared
All video are helping me a lot.
God bless you and your family .
i am aswell a physical therapist and those mobilisation movements, specially with the foam roll is best to cure my tired thoracic back after a long shift. 👍like your videos and content👏👏
Angela - hello to a fellow physical therapist! Isn't a foam roll just the best thing? Thanks for watching and leaving a comment. Best of luck to you!
You literally saved my life. For three days now i am terrified to move and even adraid to breathe with the pain. My two dogs were dejected because I could not give them attention. I came across your page and after trying the first exercise I got some relief immediately. Cannot wait to do more. Thank you from me and the dogs....❤❤❤ ireland.
Thank you so much for sharing!
Hello dr.
I became so obsessed with your videos , it's so useful .
I'm riham from Egypt. 💓💓💓
I'm so glad you found my channel and that I've been helping you out, Reham! Thanks for commenting!
Thank you for this video. I had already lower back disc degeneration and resolved the pain with McKenzie exercises. I then developed thoracic disc issues and the pain was even more intense. I used your exercises and it did resolve the pain at the lower area between my shoulder blades. The pain nearer the center and upper area between my shoulder blades remained painful. I modified your exercise with the "elbows in your pockets" to just placing my fingertips along side my ears and held it for 60 seconds 3-4 times a day while laying on my stomache. It resolved the pain. Just wanted to give feedback if a client of yours has this type of pain as well. Again, thank you for posting this video.
Forgot to say, elbows sticking outwards rather than downwards.
Omg! That first stretch! Amazing! It definitely hit that sweet spot on my shoulder blade area on my thoracic area. Thank you so much!
You're so welcome! Glad it was helpful and thank you for sharing!
same! i’ve been so anxious about the pain right in that area, felt such a difference even after a few sets of that first stretch.
Thank you very much, I was in pain. You helped me tremendously. 🙏 it did really immediately stopped the pain. You are great. Thank you for sharing your expertises with us.
You are very welcome! I am so glad you are feeling better and thanks for sharing!
I always do the first exercise when I'm in immense pain.. work from home has caused severe upper back pain. I wonder whether I'll ever get healed. However your exercises are helpful indeed. Thank you
You are welcome, Asba Hasan! I am glad these exercises have been helping and thank you for sharing!
hello there, so nice to meet you, thank you, ive just done these now and already i feel tremendous relief...i am 64 and i was watching gymnastics for a week and became very inspired to do a roly poly on my mattress topper, as soon as i went into the roll i heard pop..pop...click click along my spine upper back, i wont do that again in a hurry, i hope these exersise's sort the problem, id actually got into the habit of slouching so maybe i needed this to happen to help me not be so sloth, thank you for being here, all the best toyou and your wife
You are welcome! I am so glad you found these exercises helpful and you are feeling a bit better! Thank you for commenting!
This is great! All the same exercises my PT wants me to do in a nice video form. Hopefully you have a similar video for hips/butt!
I injured my back while working out and this worked my back and I felt so much better, thank you so much!!!!
You are so welcome, Justin! I am so glad to hear this worked for you!
That first exercise is amazing😍.
I was having so much pain..
I just did your first exercise for 3 times..omg all my pain gone😍😍.
Thank you so much
You're so welcome! I am so glad these were effective for you!
Very helpful explanation. Viewer certainly understands the helpful exercises. Thank you for sharing.
You are welcome! I am so glad you find this informational and helpful!
It's a constant suffering for me that area. Thank you so much for the variety and all that advice. I'll try my best.
I hope these help you out!
@@toneandtighten They already do. Thanks.
You just saved my life with this tips... Been struggling for days now. Thanks and God bless
Oh, wonderful to hear! So happy to help!
Damn this looks so relaxing
I hope you find it helpful!
Finally found a video worthy of saving, thankyou.
60 year old here suffering from degenerative upper back and incorporated these exercises into my daily routine, immediately felt better.
You are welcome, Marley! I am so glad you found this video valuable and thanks for sharing!
I have to say this...YOU are the best!! Every single exercise you've shown for my problem has helped me with my pain and sciatica! Thank you so very much!! I have sent others to watch your videos.
Absolutely made my day with this comment, Lexi! I'm stoked you're getting some relief from the things that I'm sharing and that you think my advice worthy of sharing with your friends. Honestly - that means a lot to me. I wish you continued success and all the wellness in the world!
Thank you! 😊. God bless you both.
Many other channels talked about these exercises, but your instructions and reps and sets really made the difference. I knew these movements from other channels but i got the results from your video and instructions, my back and arm pain lasted more than half a year, now most of the pain is gone. Thank you so much doc.
You are so welcome! I am so glad these exercises have worked for you and thanks for sharing!
I can't wait to try these. I have had upper back pain for 5 years now. Couple of quick questions - does it matter which you do first - strength or mobilization? And afterwards should you ice your back?
Thanks so much! Keeping my fingers crossed that this works. You explain better than any other PT that I have seen.
Sorry to hear about your pain, Mary! I always start with a warm up (heat works well), stretching, strength, then ice. Thanks so much for your kind comment!!
How is it now
@@naimsharifakash9989 hi stewie
Yes how is it now
Thank you Sir for all the videos.I felt lot of relief by doing the exercises.I have done only two or three exercises but only with those exercises I felt 80%relief.
You are welcome! I am glad to hear you are feeling better and thanks for commenting!
This was just what I needed right now. Found myself stretching along with the video. Already feeling much better, can only imagine what I'll feel like over time. Thank y'all!
Wonderful news, Buddha G! You are very welcome and thanks for sharing!
Hi and congratulations on your awesome work. I have experienced abdominal pain and bowel movements for over two months. Colon issues were excluded through colonoscopy and CT. I was told my issues could be related to thoracic nerve damage. Do you have any exercises for that issue? Thank you very much!
Thank you..I finally feel some relief...
Awesome Video!!!❤
and i bought the acupunct stick you showed in an other video. thanks for that👍🤗 it helps me a lot!
That stick is the best! I use it all the time for myself and patients. I am glad that you like it!
@@toneandtighten Do you have a link to Acupuncture Stick and/or video?
Do you know what that Acupuncture Stick is called or link to the video?
Omg! Ur exercises helped me to get relief immediately...thank you so much, I have mild annual disc bulge in my middle back, kindly suggest which exercise I should follow to get cure permanently..thanks in advance
This is a great video - super informative and clearly explained. It made me realise I've been using my foam roller wrong for ages! Just like you describe I've been tensing my abs and holding myself up. I just did it the right way and it feels much better!
Glad it was helpful! Thanks for sharing!
I feel better now , thank you !
You are welcome! Happy to hear that!
5:05 2 days of doing this, 2nd day my back loosened up and cracked about 4 or 5 times just by rotating like that. Felt like i gained new mobility and instant pain relief.
Great news!
From the deepest of my heart god bless you.very very effective . Thanks a lot
Thanks again for the wonderful back exercises!
Will try them later today. Already using the 5 posture exercises and they seem to help just from day one.
Thank you for sharing your deep knowledge, for free, in a form of excellent presentations.
Stay healthy and keep the good work!
Ves - you are welcome! And I am happy to hear that you are using the posture exercises as well - those are some of my favorites. I appreciate your kind words. Have a great day.
You are very welcome!
I'll keep you posted, because I'm planning to perform these exercises for the next few months. I have serious thorax and hip joint/pelvis injuries.
What a wonderful video, thank you so much!!!
If I understand correctly, are the strenght/stability exercises good for the recovery phase of an upper back strain, when there's still pain? Am I not going to make the muscular situation worse by contracting it even more?
I appreciate your content, back pain has been plaguing me for two years now. I have one suggestion from a production aspect - wallpaper. Go watch your favorite movie and look the walls inside the houses, they aren't going to be plain white walls. Wallpaper adds so much production value!
Def one of the most informational videos on back pain and solutions.
Thank you so much, Jeremy! I hope these exercises help you!
Thank you for these! These stretches feel so great to do. My scoliosis seems to be causing kyphosis and shoulder impingement so these stretches are so much needed!
You are welcome, Faheema Patel! I hope these exercises relieve your pain and thanks for commenting!
I work as a pharmacy technician so my head and neck are bent most of the day filling prescriptions. I have been in so much pain in my neck upper back, middle back and these exercises have really helped reduce that exhaustion and relieve pain. Thank you for this amazing video!
You are welcome, SF 3312! I love to hear that these exercises have reduced your pain!
This is magic, I've literally been on a diet of ibuprofen for the last week but this helped instantly.
I am so glad these exercises helped you, Raymond!
Gotta try
yes, i totally agree... I've been on anarex and muscle relaxant but these are so much better
Lol
Oh your poor tummy
Had a pinch nerve in uper neck and this stretching help so much! Thank you for your insight!
You're so welcome! I am glad these exercises helped you and thanks for sharing!
So excited to incorporate all I'm learning from you into my daily life! Today Day #1!
I'm so excited for you! You'll have to keep us posted on how it goes!
Yes doctor I really appreciate for your comments. I have a very bad upper back pain. Scared to go to the doctors office because of Covid. I am a old person. Will try these exercises. Thank you and God bless you and your family.
Sorry to hear that, Chandrika! I hope these help and thanks for commenting!
Would you please add a video on lower spine spasm physiotherapy treatment
Try these out and see if they help: ruclips.net/video/-PuVD8OQ2_A/видео.html Good luck!
Super tricks sir,I suffered from 10days I just follow this tricks 2days I totally relx now
Thanq sir
This is the best, most thorough upper back video I’ve seen! Thank you! Could weakness with this area also cause tight, overactive traps? Mine try to pop up everytime I do anything with arms overhead
NC me too! I’d love to hear the answer.
He will not answer this question because it's not the same for everyone, but breathing into the upper chest causes shoulder tightness, whereas breathing lower into the belly, as we're supposed to, will loosen tight traps.
Thank you. I had lack of mobility issue. Tried 1st n 3rd, it worked.
Great news, Garima! I am so glad this helped you!
All your videos are very informative and helpful especially the neck and posture...do recommended acupuncture along with these exercises? I have RA and I’m always in a lot of pain all over. I so wish you could treat me! Thanks and keep the videos coming...great job!!
Such a kind comment, thank you so much, Yolanda! Acupuncture can be a very valuable adjunct to everything I've presented in my videos. I hope you get some pain relief soon!
Can these stretches help for thorasic disc degeneration?
Thanks in advance, love your tips ... thanks Camille 😊
Love u from india doing great job
Thanks so much!
Thanks to u and your family doctor. I did the last one thrice. Now I feel very nice. God bless you.
Glad to hear that! Thanks for sharing!
Hey there I have been doing this routine for some upper/mid back pain that I have been suffering from due to being at my desk for too long. Yesterday was my second day following your routine. I woke up this morning feeling pretty good. It has been severely impacting my sleep and I slep all through the night. I have a question though. I noticed some bruising in my mid back this morning. Is this normal? Could it be from the foam rolling? Should I continue the routine today? Thank you very much for the helpful videos.
Wow nobody ever responded :(
Hi, the foam rollers vary in size, make sure you are using the appropriated one and the right posture while doing it. Putting too much pressure or over doing it can cause you bruising. If you are feeling pain when working on the foam role stop. It could be a sign that it's not being done correctly or your back is not ready for the foam roller. Be careful.
Thank you so much, sir! I've been experiencing upper back pain for the last week, and I can't believe how much better I feel after just one session of the exercises you recommended. I recently discovered your channel, and I love it. Thanks again!
You are welcome! I really appreciate your support!
I fell stiffness in upper back it also pains in rib cage area can u suggest some excersise for this
Start with these exercises, Shaik, and see if they offer you any relief. You might also check out the “how to fix your posture” video I’ve linked to in the description to this video for more ideas. Hope those help!
Thank u
A miraculous structure indeed, good reminder. Thanks for a concise and logical yet casual presentation.
You're very welcome!
Been to a chiropractor 4-5 times and the adjustment doesn’t hold long. It feels like a pulling in the middle of my back, any suggestions? Thanks!
These exercises are EXACTLY what I’m looking for. Thank you very much
You're so welcome!
Thank you for this video! I need to do these!
You're very welcome, Isiris Casiano! I hope they help you! Thanks for commenting.
Thank you my upper back is so very stiff but after following your advice I'm moving better as well as feeling mobile.
Wonderful!
I have severe pain in back and also have scolysis, I had spine fracture and had four level screw fixation surgery. So can you suggest me any exercise for me, screw fixation from d9 to L2.
I'm not a physical therapist, but I'm pretty sure the best recommendation in your situation is to find a good physical therapist near you and have them oversee your rehab in person. RUclips videos are great for education and feeling out the little niggles in ones body, if you'd had surgery, you definitely want to have a medical professional overseeing your rehab personally.
Thank you for this video, my wife and I are doing the exercises and me personally feel better. I wanted to ask you had a video for the back using a door that was really good too if possible can you please attach the link. Again thank you so much.
I will try these,. The left side of my back is so painful & the pain comes in waves every time I do anything with my arms going forward. Have you any advice?
margaret little same
Margaret how are you by now, have you experienced improvement? 🍀
You Sir are an amazing human being. Thnx
You are so kind, ChrisFX! Thanks so much!
@@toneandtighten you are most welcome 🙏
Thanks for great videos, learning a lot! I am a 41 y/o nurse who always has upper back pain and has osteoporosis/scoliosis. Would greatly appreciate if you have exercises that can help me.
God bless!
You're very welcome, Jen! These exercises should be the magic bullet for you... especially the very last one in this video! Great for osteoporosis. Thanks for commenting!
Literally by doing your suggested exercises for back, iam feeling soooo relax and feeling tooo good .
Thank u for such good advice😊😊
Love from india💖
You are welcome! I am glad these exercises helped you and thanks for commenting!
Can you tell me what I might feel if I have pinched a nerve or have overworked muscle in my mid back?
if you have a pinched nerve the feeling may be constant burning feeling that does not really go away, it could sometimes also feel like a burning or tingling feeling or radiate. Overworked muscles usually feel better with rest !
While watching I tried and thank you best advice ever
You are welcome, Peter! I am glad this was helpful!