Best Exercises for Rib and Mid Back Pain

Best Exercises for Rib and Mid Back Pain


Hi I’m Dr. Jon Evans with ProTailored
Physical Therapy here in Fort Wayne Indiana i’m gonna show you the top three
exercises for mid-back pain. One of the most common reasons that people have
mid-back pain is that one of the ribs is not sitting right in their back. So I’m
going to teach you the best ways to fix that. Exercise number one is getting a
foam roller like this. I’ll provide a link below and you’re going to use it to
loosen up the tissue in your mid-back and you’re also going to use it to
loosen up your joints. The first way you use it, is you put it horizontally across
your back you put it right in the middle of your back bring your hands together
behind your neck interlock your fingers bring your elbows together you’re going
to lift your bottom up and you’re gonna roll up and down you do this for about a
minute to two minutes and you’re gonna focus on deep breathing and just trying
to relax into the foam roller you’ll probably feel some pops and your tissue
may be a little tender and that’s completely normal. Exercise number two, you
actually put this vertically along your spine right in the middle. You sit right
on the edge of it and you lie all the way back. You don’t move, you let gravity
do the work. Put your palms up and just focus on deep breathing and you actually
lie here for five minutes. If your hands start to go numb, that’s normal just
bring them down a little bit. Exercise number three is you’re just sitting in a
chair. You bring your arms across your chest and I want you to rotate to the
left and right figure out which direction feels the most stiff and
limited and then I’m going to have you rotate in the opposite direction so if I
feel the most stiff going to the right or the most painful then I’m going to
rotate to the left. You’re gonna do that a total of 20 times. You’re gonna go from
straight ahead in a neutral position all the way to the left you as far as you can back and forth 20 times. After you do this 20 times in a row I want you to
rotate as far as you can to the left again and hold it there. Focus on deep
breathing with small little oscillations. You’re going to do a total of three sets
of each of these and then you’re going to try to rotate back to the right to
the painful side and you should notice that your range of motion and your pain
has decreased. Those are the best three exercises for mid-back pain. If you have
any questions please visit us online at protailored.com or email me directly at
[email protected] thanks!

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