Mid Back Pain Release

This standing movement practice helps release tension stored in the mid back and shoulders. Through shaking, gentle spinal twists, fascia release, and breath work, you’ll encourage the body to discharge stress, anger, and emotional tension that often accumulates in the mid back. The session also improves circulation, mobility, and nervous system regulation while helping the body unwind from the day. Ideal for anyone experiencing mid back tightness, stress, emotional buildup, or spinal stiffness. Repeat 1-2x/day until pain has eased.

Transcript

We're going to start with some shaking. Place your feet hip width apart. Start to shake your hands and fingers down to the floor. Ben Johnnie. Direct your energy down into the ground. Down down down down Close your eyes. Imagine you're shaking and vibrating corner for soft tissues and cells in your body. Imagine the stress and tension. You're amazing. Flicking it away. Any frustration or anger. Allow it to move through your body. Relax your neck. Relax your forehead. Allow your shoulders to move. Free up your spine. Breaths nice and smooth shaking off the day's tension. Allowing that pain to release and subside. And come to a stop. Let's start with our spinal twist. Twist your spine from side to side, Allowing your hands to hit your lower, To hit your lower rib cage. Enjoy this feeling of twisting through the spine nice and gently. Allowing your arms to swing free. Feel the air on your skin. Enjoy the sensation and allow yourself to smile. As you twist if it's comfortable for you. You can turn your head to slightly increase that rotation. Nice deep breath. And now come back to the center. Take a deep breath in. Bend your knees. Raise your arms up to the heavens. Exhale, Bend your knees. Bring your energy down into your belly. Down to the Again, Inhale. Stretch out to the heavens. Exhale bring your hands down to your belly. Direct your energy down to the ground. And one more time. And exhale all the way out. Grounding your body. Let's begin releasing the fascia. We need skin on skin contact. Place your arms directly over your shoulder blades. Reaching back as far as they will go. Keep both contacts on your mid-back. And allow your elbows to drop down. Clean your skin fully. Deep press in and look up to the slide. Exhale, Look down at the floor. Inhale. Chin up. Exhale, Chin down. Inhale. Exhale, Down. Continue breathing and moving. Become deeply aware of your fascia and muscles. Stretching and relaxing directly underneath your hand. Are you waiting again? Where your body is comfortable, Never forcing or pushing. Notice how the tightness decreases slightly with every breath. You may feel some sweat and peel on your back. You may feel the heat start to rise in your body. What we've all encouraged to say. Last breath. Exhale it all the way out. Bring your heads back up to neutral. And release your hands. I know that. Bring your hands. Up to chest height. As if you're holding a big beach ball. Bend your knees. Tucking your tailbone underneath. Lower your head down. Feel that stretch all the way through your spine, From your neck down to your tailbone. Straighten your knee. Bring your posture back upright and open out your arms. Chest and chin up Aziz, You're going to give someone a big hug. Exhale and come forwards into that curled position. Inhale. Straighten your knees. Open up the chest and shoulders. Exhale, Curl forward. Inhale. Open up your chest. Bring your shoulder blades back. Exhale, Curl forward. Continue breathing and rooting. Strengthening your mid-back. Stretching it at the same time. Moving your Chi around your body. Allowing the muscles to contract, Relax, And relax. And last one. Open. And close. Allow your arms to drop to your side. Remain in this curved position for a few more seconds. And now slowly roll your spine. Back up to stay. Guys. Take a moment to tap into the sensations you're feeling in your body. Feel the heat through your chest and your back rising up into your neck and your head. Our next movement. Bend your knees. As you straighten, Bring your arms up to the ceiling. To the side. Keeping your hips facing forward. And float your arms down against resistance, Pulling your shoulder blades back, Opening our tit chest. Feeling that energy move all the way into the tips of think. Turn back to center. Inhale, Arms up. Exhale twist only your upper body. And float your arms down, Pulling your shoulders back. Inhale, Arms up to the ceiling. Exhale twist. Float your arms down, Feel the energy in your fingertips. Inhale, Arms up. Exhale twists. Load your hands down. Open your chest. Continue breathing and moving at your own pace. Always keeping your knees nice and soft, Never locked backwards. Really feel the energy in circulation. Traveling all the way into your fingertips. You can feel them tingle. That's the energy. Make your breaths deeper. Inhaling all the way into your belly And releasing a stale and stagnant air trapped in the last. And last one. And come back to center. Start to swing your arms back and forth. Giving yourself a nice massage in between your shoulder blades. This is a light. Quite fun movement. Almost feeling like you're skipping through the air. Your body nice and light. Allow your shoulders to move forwards and backwards. Stretching out through the mid-back. Allow yourself to smile. Notice how good this feels on your body. And come to a rest. Shake out the hands, Knees. Release any extra. Thought, Anger, Frustration, Tension and stress from your body. Let it go. Let it move through you. Thank you so much for practicing with me today. Repeat this practice one to two times a day. Notice any changes in the pain. It will likely start to shift either up or down the spine or into a different area of the body. This is a good thing. I recommend you to repeat this practice until the pain is completely gone from the mid-back before moving on to a different practice. See you tomorrow.