How to Fix Upper Back / Rhomboid Pain for GOOD (4 Effective Exercises)

Pain in the upper back muscles like the rhomboids and middle trapezius is often achy and it can feel like the muscles are in knots.

In this video you’ll learn that trying to address this type of pain with things like massage, simple static stretching or painkillers addresses the symptom and not the root causes.

We’ll cover three common root causes of upper back and rhomboid pain including levator scapulae dysfunction, serratus anterior dysfunction, thoracic spine stiffness and poor posture aka hunchback.

The first exercise you’ll learn can be used to quickly diminish pain.

The remaining three exercises address the root causes that you learned about.

If you’ve got pain now or ever feel pain, tension or achiness in this area, check it out and make sure you address the root causes. Don’t just poke it or rub it - you need to restore proper function for long-term relief.

IN THIS VIDEO

00:00 - Intro
00:44 - Root causes of rhomboid pain

STUDIES

05:00 - Study #2: Effects of thoracic spine manipulation

THE EXERCISES

06:40 - Rhomboid ISO
08:15 - Segmental Thoracic Mob
10:05 - Wall Neck Side Bend
11:50 - DIS: Shoulder Extension / Anterior Scap Tilt

OTHER RESOURCES AND LINKS MENTIONED

[FOLLOW ALONG] How to Fix Upper Back / Rhomboid Pain for GOOD

Medical Disclaimer

The medical information on any/all of our content is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any health care decisions or for guidance about a specific medical condition.

[Fabulizzzzz]

I want to provide an evidence based comment after experimenting with these exercises for 2 months. I really tried hard not to come back to comment on this video after experiencing relief the first time I did these exercises. I can’t tell you how much these exercises have changed my life for the better. I started experiencing this pain on my right side on 9/4/22, which landed me in the ER because the pain was a 10/10 and I couldn’t even breastfeed my son without pain, there I was diagnosed with right shoulder impingement and given narcotics since I couldn’t move my right arm above my head. I now know it was because of rhomboid pain and the root causes Coach E talked about in his video. For 8 months (before watching this video), I did all the exercises recommended by my PCP and PT for shoulder impingement, getting minimal relief (and that’s being generous). Not to mention during the 8 months, on several occasions when the pain was a 10/10, I took ibuprofen religiously and had rhomboid pain transfer to my left side. In essence, I got worse over time. After 2 months of doing these exercises daily, at least once/day and in the beginning (first 2 weeks) I did them twice/day, I have never needed another massage or pain meds. The first time you do these exercises will be tough, especially if you have severe pain like me. Coach E says what you should expect perfectly in his video. I noticed immediate relief after doing the exercises for the full set for the first time. I couldn’t believe it. Seemed like a miracle. As I continued doing them, I was able to do things I wasn’t able to do like lift up my young children in and out of their car seats and crib, or raise my arms above my head. Not being able to do those things put me in serious depression, I self medicated with ibuprofen thinking it was doing something. I now know what has been causing my pain thanks to Coach E’s articulation of the root causes. I will also mention that I failed to do the exercises for 2 days straight last week and the pain came back to a 6/10 which I haven’t felt since before starting these exercises. I immediately went to do the exercises when the pain woke me up at 3am and I got relief immediately after the first set, pain level probably went down to a 2-3/10. Again, no pain meds or massage were needed even with experiencing the pain at 6/10 for a short time. I hope my experience convinced someone on here going through life with this awful pain to give the exercises a try. You’ve got nothing to lose. The comments alone are powerful testimonies of the relief you’ll get.

[Lasvegasnewyork]

I seriously thought I was about to cry or pass out from how good these felt!

[Hermes-Quadmegistus]

7 physiotherapists, 3 chiropractors and 2 national health Drs later over 7 years and I finally get a result that works from P.M. on Youtube. Says a lot about the medical profession at large. No repeat patients = no money. Thanks for sharing your techniques. Nuff love.

[jugglemarci]

I've been suffering from pain "right there" on my right side, which I now think must be rhomboid pain, for about a decade. Recently I started to get back massages regularly (which helps temporarily), and the masseur told me I have trigger points there. But I always think I shouldn't have to do that, to be pain free. I performed these exercises after watching this video, and I'm already feeling some relief. You are a godsend. Thank you very much!

[bassesnap]

After riding my Road bicycle for abort 8 years i builded up som serious rhomboid pain. I tryed everything but noting helped. Then on my search on YouTube for exercices i by qincidence fell over this video. I tryed all 4 exercices for 4 days and my stiffness in upper back is nearly fully gone. This is nearly supernatural!!i am so very happy You are a very clever man . I now enjoy riding my bicycle again. THANK YOU SO SO MUCH this is truly a game changer for me👍🏼👍🏼

[maccaberry]

Finally - an exercise that actually works. Thankyou so much for 'curing' my continual rhomboid pain. I tried these exercises 3 or 4 times a day for 2 or 3 days and rhomboid pain gone, shoulder pain gone, neck pain gone. Now I will try to keep doing them a few times every day for maintenance to avoid the pain coming back.

[tarab]

I’ve been doing rebounding for a couple of months but this was by far my favorite workout I’ve found so far!

[sherry]

This guy is FABULOUS adding articles and graphics! And I am ONLY 5 MINUTES into this video! THANK for all the comments too! It gives me hope! Now onward to lear more and DO ❤

[patriciataylor]

Oh my goodness! I have had this pain for 8 years now off and on and despite seeing a physio and chiropractor it keeps returning. I have been in tears with the pain from my last event and desperately searched You Tube for an answer. Voila! Here you are! Amazingly as soon as I began these exercises my pain level reduced and I can relax at last. Thank you thank thank you - I can't say it enough. So happy to have found you.

[RavenPainting]

Thank you so much for sharing this video. As a painter I’ve struggled with rhomboid pain due to repetitive strain injuries for many years. These exercises have helped immensely. Greatly appreciate this content

[misaelcastro]

The best video on upper back pain O ever seen in my life!!

[Rod]

Dude I love you, I've had pain I that area for years now, I hated it because a lof of times the pain was so bad I had to stop working out entirely, making me lose all progress.

I've done the exercises for 2 days now and surprise, it was more effective than an hour session with a physical therapist and all of their contraptions

[reginapolo]

That first exercise with the retraction movement is what a physical therapist in Italy had me doing and it helped !! Thanks God!!!!

[navyachauhan]

Omg. I have had a pain in my rhomboids since I started an office job, with a weird clunky rotator's cuff. I tried this yesterday only once and I woke up with no pain. Went through the entire day with very minimal pain. My shoulders still pretty clunky but I wasn't expecting to see any results in one day anyway. But for the pain THIS IS A GODSEND

[dennisgreen]

I'm a pole vault coach one of my athletes developed rhomboid pain I used this video for the cure thanks

[MrBIGZ]

I have been searching Youtube for many years and I have finally hit the nail on the head. Thanks and may God bless you always.

[ohmytoshi]

amazing! I just finished doing these. It’s much better now. Thanks man.

[Fitingbros]

I can't believe I found this video. Ive had a bad rhomboid (and assumed I just had a "bad shoulder" from throwing out my arm too much playing baseball which was not true). I just finished these exercises and I feel as free as I did when I was a kid. This video is priceless to me and these exercises will now be apart of my daily routine

[FaithmwilaTumelo]

Am 25yrs old and I started having this pain for about 3 weeks now. I will definitely do this exercises and will come back to testify. Thank you so much

[lukemcgibney]

Thanks so much, this is one of the best video's I have come across. I have suffered with Rhomroid pain for 4 years. With this video in a few sessions I could fell the difference. I have downloaded the app and looking forward to using this over the coming weeks. Thanks so much.