Mid Back Stretches & Exercises for Pain Relief

Mid back pain can make it difficult to perform everyday activities. Here are some of my favorite mid back stretches and exercises to help relieve the pain. Buy a worksheet with these mid back exercises at https://www.askdoctorjo.com/mid-back-stretches-exercises-worksheet


Rhomboid stretch, thoracic side bend, and thoracic rotation are all simple stretches to get started. These should help loosen up tight mid back muscles and relieve pain in the mid back area.


Seated Ts, seated rows, and bear hugs are all simple exercises to help strengthen the muscles. These should help loosen up tight mid back muscles and relieve pain in the mid back area as well.

More Back Pain Relief Videos:

Herniated Disc Exercises & Stretches:
https://www.youtube.com/watch?v=kyEF16tBBxo&list=PLPS8D21t0eO-RMUZw1CSzzYRotJNy2MaM&index=4

Lower Back Pain Back Flexion Stretches:
https://www.youtube.com/watch?v=KNvJyfrSqW4&index=8&list=PLPS8D21t0eO-RMUZw1CSzzYRotJNy2MaM

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Doctor Jo is a Physical Therapist and Doctor of Physical Therapy.

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Mid Back Stretches & Exercises for Pain Relief:
https://www.youtube.com/watch?v=L_KYDDTHEtQ
https://www.askdoctorjo.com/mid-back-stretches-exercises

00:00 – Mid Back Stretches and Exercises
00:30 – Rhomboid Stretch
01:41 – Thoracic Side Bend Stretch
02:50 – Thoracic Rotation Stretch
04:00 – Seated T Exercise
04:55 – Seated Rows with Band
06:06 – Bear Hugs with Band

DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a personalized treatment plan and is intended for general education and demonstration purposes only. Perform the moves in this content at your own risk. These moves may not be appropriate for your specific situation, so get approval and guidance from your own healthcare provider before beginning. If anything is painful or doesn’t feel right, stop immediately and contact your healthcare provider.

Don’t use this content to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare provider or to replace the advice they give you. You agree to indemnify and hold harmless Ask Doctor Jo, LLC, its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content.