Mid Back Stretches & Exercises for Pain Relief

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:

Lower Back Pain Back Flexion Stretches:

===========================================

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

SUPPORT Ask Doctor Jo and get cool perks by becoming a YouTube Member:

More ways to support Ask Doctor Jo:

===========================================

Mid Back Stretches & Exercises for Pain Relief:

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.

[AskDoctorJo]

Buy a worksheet with these Mid Back stretches & exercises at
Don't forget to hit the 🔴 SUBSCRIBE 🔴 button above! *Find all of my videos at **youtube.com/askdoctorjo*

[BrianaSantiago-qilo]

Omg it actually worked because today I was having the worst middle pain ever and then when I searched you and did the second one the pain went away and now I only need 2 days to recover from that thank you so much!!!❤❤❤

[ethereal]

Already feeling better just after 1 tryout! I was worried sick that I'm already having back pain at 21 but it must have been because of the excessive study hours sitting in a chair all day. Thank you!

[MisterTingles]

always nice to find a couple stretches that just hit the spot

[McKinley_winsley]

I'm 25 and having Mid Back pain as well and sometimes When I inhale it hurts my back at the same time 😢. I feel so stressed already I'm overthinking and I was crying . When I feel something in my body I always search for Doctor Jo and she's a life saver 🥺🥺. I hope that this exercise will help my mid back feel better too 🥺

[SPRINGS]

This channel was exactly what i needed, gonna start adding these stretches in to my daily routine

[dabear]

A chiropractor did damage to my thoracic spine (I was there to be treated for migraines... not crack my back). Over the years, the pain came and went. Today, it's been back with a vengeance! While the area is very inflamed, these exercises seem to have helped some today. I'll keep them up... I know they will do me good. Thanks! 😊

[edruth]

Great mid back stretches. Should of been doing these before my weight lifting sessions. Having mid back spasms especially when sitting or relaxing in recliner or bed. Think maybe I pinched a nerve from my lifting workouts. These stretches already seem to make that area feel better and loose. Thank you👍🙏

[mcmaschio]

Another Doctor Jo video 💯 … amazing to see how good the content has got … inspiration for us creators 🔥

[baburaj]

I love how well you explain everything. Thank you

[valdemarduran]

You and bear brought me relief and joy. Thank you, a million times thank you. 😇😇😇

[aafiyanasreen]

Thanks doc! I have been suffering from mid back pain for 2 weeks, am doing this stretches, getting relief from pain. But i still have little pain, I will continue doing this stretches.

[Sleepyestlain]

Thank you for these!! My back has been stiff and hurting for months (I'm young but school with computers all day really hurts your back) and these FINALLY relived the pain and stiffness. Thank you so much again !!!! 💞💞💞💞

[rileyfreer]

I am having immense benefit from this stretches added into my routine. Thank you for making this video.

[beckygoosen]

These exercises are amazing I had awful mid back pain this morning, I did the first exercise and it has worked wonders pain and stiffnedd has stopped I feel so much looser, thank you so much ❤

[irishgreen]

Just strained my latissimus dorsi and doc recommended this video to ease the pain. Will start today and hoping for the best!

[intrepid_astronaut]

Hi, Dr. Jo. I just found your channel and absolutely love your content! Thanks so much for providing such wonderful and accessible information!! :)

[createdbless]

I"m so glad this popped on my feed today!!! So much in need of this! Subscribed!!! Thank you

[letmedream]

These helped me souch thank you!!! My back is still stiff but I feeluch more relief. I'll do it everyday just to release the tension. Hoping I get better

[syedhamidhassanrizvi]

THANKS DR JO.GOD BLESS U AND UR FAMILY.THANKS UR DR. JO