Relieve Upper Back Pain from Trigger Points & Muscle Knots

This video contains some stretches and exercises that may help relieve trigger points or muscle knots in the upper back.


Stretching the Rhomboid muscles in the upper back is a great way to reduce the pain. These stretches can be done in long sitting or regular sitting. After stretching the rhomboid muscles, they can be strengthened with scapular squeezes (shoulder squeezes).


Next are some stretches for the upper back or thoracic area. Thoracic rotations and thoracic sidebends are a great way to help loosen up the muscles to decrease trigger points.


Finally, if the stretches are too difficult or maybe you are on precautions to not do those movements, a ball can be used to put pressure on the trigger points directly. A little pressure goes a long way, but too much could irritate it more.

Related Video:

10 Best Trigger Point & Muscle Knot Stretches:

Trigger Point Release:

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

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Relieve Upper Back Pain from Trigger Points & Muscle Knots:

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.

[AskDoctorJo]

Don't forget to hit the 🔴 *SUBSCRIBE* 🔴 button above! *Find all of my videos at **youtube.com/askdoctorjo*

[JT_Grogan]

Instant relief from the first stretch. I'm not 100% but doing this routine a few times throughout the day has got me feeling ten times better than when I woke up this morning. Thanks so much.

[Gaurav_Siinha]

First view from India..lots of love for you..u r grt..

[nathyf.]

Best advice for my upper back wich has been bothering me for years, i only found relieve here ❤

[jayrock]

That elbow side bend was a awesome stretch, it really took alot of stiffness away 👍👍👍

[robs]

Thank you!! I literally was just starting to search for some stretches for my upper back and this video popped up! These stretches are working great and provided some immediate relief!

[Scribblescrabbly]

Got so much relief from the thoracic side bend! The trick of lifting instead of bending down was key! Thank you

[PurplePinkRed]

Hello Doctor Jo 😊 I love your T-shirt and the couch cover! Dog people are truly the best people! 😎

I often incorporate some of your stretches in my post work out routines and I have noticed positive differences in my body (shorter recovery time, better mobility, less overall soreness). I still "enjoy" a remedial massage every few weeks to really iron out everything, but these stretches definitely stop me from having to shell out more money more often for things like that.

I truly appreciate your professional, pleasant, straight forward nature and the fact that you are willing to share this information with us!

[leannhust]

I’m so glad I found this. My upper back has been so tight and sore and nothing I was doing was helping. Followed this and got some instant relief. Will be repeating.

[joanngeanconteri]

My Dr wanted me to go for physical therapy for my shoulder and mid back problem. So instead I went on YouTube and found you and glad I did. I started doing the exercises for shoulder, neck and knots in my upper back muscles and they have helped me a lot so far. Glad I found you !

[sonasingh]

love you Jo. you helped me so much with my pain.. I started exercising and had really sore muscles. I went through your videos for shoulder, nech, arm, hand, and back stretches.. and i feel so good now

[BlackDiamond]

OMGGGG, I NEEDED THIS TODAY. I JUSTSUBSCRIBED BECAUSE YOUR VIDEO GAVE ME THE MOST RELIEF I'VE FELT IN THE PAST 3 DAYS. I WAS IN CRAZY PAIN AND TRIED WARM BATHS AND JUST LAYING STILL. THANK YOU FOR YOUR HELP!!

[rkkhosla]

I tried these upper back exercises and got relief. I have purchased the worksheet pdf for daily practice.
About two weeks back I came across Doctor Jo's website, and had then bought 10 Neck Stretches worksheet. Many thanks Doctor Jo.

[cestpourcela]

Thank you so much for all of your amazing uploads! 

I have some long-term health problems that cause pain in different parts of my body, and your videos have been an absolute lifesaver for me so many times. Honestly, the pain could be incredibly debilitating at times, and last for weeks, but your videos have helped so much. Really, it's been life-changing for me. Now, I always add your videos to my post-workout stretches and the pain *never* gets anywhere near as bad as it used to! I really can't thank you enough for sharing your expertise with us - and for free!

Also, a big thank you for the fantastically thorough demonstrations and instructions - everything is wonderfully accessible and I've recommended you to a bunch of my friends and family.

[rameeshafayyaz]

These stretches worked wonders for me! I had been in pain for the past week and had tried a few other stretches that didn’t help. Last night, the pain was really bad, but I came across your video, gave your stretches a try, and woke up feeling like a brand-new person this morning!

[hanaeelkholti]

I was studying and I almost start crying! That knot did not want to go and I always have it. Get worse with studying! Tried Tylenol and massage they did not work. This excercice helped immediately ! THANK YOU

[curiousgeorge]

Rotator, back, other back, no matter what the pain Dr Jo seems to have all the answers!

[jennieclaassen]

Thank you Dr Jo, you are the best! Regards from South Africa.

[CraveevarC]

This little routine really helped out. Releasing my headache and upper back. Thanks!!

[deepalijadhav]

You are amazing ❤️ did this once and felt relief