Get Mid Back Pain Relief With These 3 EASY Stretches!

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.

More Back Pain Relief Videos:

Herniated Disc Exercises & Stretches:

Lower Back Pain Back Flexion Stretches:

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

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Top 3 Mid Back Pain Relief Stretches:

00:00 – Mid Back Stretches
00:20 – Rhomboid Stretch
01:16 – Thoracic Side Bend Stretch
02:17 – Thoracic Rotation Stretch


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]

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[Romans.-fc]

Dr Jo,
I am 65 and have had persistent back pain. I was thinking of going the Dr route. First I decided to see what was offered on YouTube to relieve back pain. I did your excercises and it’s GONE!
You are amazing, Thankyou for sharing your medical expertise with us.

[jonnymr]

Wow, had middle back pain, I thought doing this would just be something to ease but this wiped out the pain and my back feels good. Thank you!

[jomaamusic]

Wow my back is so sore and tight that 15 second holds were a struggle! These stretches are great thank you!

[asutoshrai]

Ma'am sometime I get surprised and just try to understand how much time you have invested to learn this advance level of body science.
Your each excercise with simple steps is taking care of my years old pain. You are simply Amazing! Namaskar :-)
Thank you for all your efforts.

[theophanial]

oh that's great! I carry my heavy newborn all day and my back was screaming for help. I feel much better with just these 3 moves and arm circles.

[slavko]

The first exercise works wonders, thanks for the info!

[veronikagonzalez]

i work on my feet all day and by the end of a shift my back feels like it's gonna snap in the middle. thanks so much for this!

[abbymedrano]

Thank you Dr.jo my back was in unbearable pain and I did that first stretch for 3 times in 30 minutes and I already feel humongous relief

[Flanneryschickens]

Not sure what exactly I did to kill my back so badly, but it's been agony all day and I just woke up at 130 am in so much pain. Searched up some stretches for relief and found these -- thank you. It still hurts but I think I can sleep now, and try more reps in the morning!

[krbrooks]

64 years young in good shape but with back pain for several years. Have tried chiropractor and many stretching exercises with no help. These 3 stretches have given me incredible relief after just a few days. I feel like im getting my life back. Thank you so much for what you do to help people.

[rsadek]

You're my physical therapist. Thank you for existing :)

[faithbresciani]

I crafted too hard yesterday and spent way too many hours hunched over. Today I’ve never experienced this level of back pain. Whether sitting or lying down, it’s screaming. I think I panicked and caused it to cramp more. I was on the floor starting to get dizzy from how fast I was breathing trying to ease the pain. I searched YouTube desperately, and found your video first. Your stretches saved me, it’s like half better now. I will continue!!!

[toothpastehombre]

3 days stuck on the couch in depression. When I finally got up to wash some dishes, my left mid back went full spasm and lock :/ none of the low back stretches I looked up were doing anything... But these 3 stretches slowly turned it all around. Can't say thank you enough

[tawbahajyahya]

My back gets tired after a long day of not laying down and takes a while to stop hurting but as soon as I did those stretches it was instant relief thank you so much

[kervinalcuizar]

I suffered from muscle spasm for three nights and just early 3 o’clock this morning I decided to search for relief since I can’t sleep due to so much pain and I can’t breathe..this video helps me a lot!❤❤❤

[POVBaker]

I work on my feet all day and lift and have been experiencing mid back pain stiffness in the morning. Tried these stretches and can feel the muscles stretching out. So helpful and hope it solves my morning stiffness.

[tardigrade]

I just finished it now live, relieved, I suffer from gastritis so the pain sometimes gets to back and shoulders, it gave a lot of relief !

[mdabdulmomin]

Really, really, doing this exercise I am feeling better.
May God bless u, ur family & all the patients.

[lionelmorgan]

Been up all night and found a bunch of videos but this one was the best 🇬🇧
Thanks