Hey Bave!
Hope all is well. I totally understand what you mean. I was a very dominant forehand player and then started working on my backhand a lot more then found my forehand was not as effective as it was before. We did a video here recently where we talk about this https://youtu.be/LIeLzyOn5Ec
What I have found helps greatly is lots of irregular exercises however still using forehand for more than 50% of the table. During the exercises make sure you keep your bat high and really focus on recovering.
By using your backhand more its going to help get your forehand in more. Do exercises such as backhand to backhand and then your opponent can switch to your forehand or middle. This will help your anticipation and decision making and also helo you play that forehand from the middle.
If your opponent plays to your elbow try to use your forehand. You still want to have your forehand as the weapon. The backhand will help you be more stable and consistent in the point, and your forehand can be what wins you the points by fast topspins.
Do you have any videos of you playing in a match i could analyse?
