Mid back pain (also called middle back pain or thoracic back pain) can make it difficult to perform everyday activities. Here are 3 of my favorite mid back stretches to help relieve pain & tightness. Buy a worksheet with these mid back stretches at
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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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.
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Buy a worksheet with these mid back stretches at https://www.askdoctorjo.com/3-mid-back-stretches-worksheet
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You are genius 😢
4 years and I found your video in my rotation …
These make a lot of sense. Thank you. I’ve never had this particular issue before. Helping transfer my
Mom brought this up. I study to figure out the best approach to things that arise. This one… after watching several videos on this subject makes a lot of sense. I tried them… solid. Thank you, ma’am
The last one really work on my issue thanks 🙏🙏
These actually helped a lot! Thanks!
Waiting for the new body pain to drop so I can find a dr jo video to fix it
PLEASE HELP I have back pain when rotating for 3 weeks already. i started to have it after i did hip thrust w 150kg and heavy hyperextensions. and when it was getting better i did quad day and did narrow elevated squats with less kg and weighted decline crunches and now my back is worse. ( i also did leg press, extensions and bulgarians) it always hurts a lot in the morning. i want to get to my gym routine again and have no pain anymore but it doesnt wanna stop hurting 🙁 PLEASE HELP
my mid back was in pain, i tried to do this exercise and my body moves like a block, but now i feel better although my shoulder is still a bit stiff, thanks so much
Perfect.
It helps a little! I feel much more relieved. Will repeat until I feel much better.Thank you so much ma'am ✨
Im walking my dog since her legs dont work like they used to. These help me so much. Tytyty
Thank you so much doctor. The first 2 exercises just got me so relaxed and i feel so good.
I just twisted or got spasms by laying down incorrectly on my bed for a long duration and it hurts whenever i stand and bend my neck down i can feel my middle back nerves hurting.
Your exercise did gave me a temporary relief for now. I am gonna continue doing and hopefully get better soon.
You are amazing and thank you very much for making this video
Immediate pain relief. Thanks!
I had a thoracic spine muscle strain and this provided immediate relief. Thank you!
The 1st stretching exercise saved my life!! God Bless You and Your Family ❤🙏🏾✝️
These feel great, thank you you Jo!
erm. important question here. whats is ur MBTI? jokes aside, great video, i can feel the care radiating through the screen
Thank you! Its always the most subtle and slow movements that really gets those nice pops!
Iam 15 and i have bavk pain so mucb 😢😢😢
Thanks helps
How many times should i do this?
OMG that actually felt AMAZING!!!
you saved my life
Definitely 😁💯 helped ☺️ thank you ☺️
Thank you
Instant relief Thankyou
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!!!
Thank you so much😊
omg thank you sm
Thanks!! That was great!! الحمدلله
OMG thankyou so much. such a grt advice. Thankyou Doc.
This is so timely.. I just woke up yesterday with mid back pain. I was paranoid that what is it that I’m feeling coz it affected my front chest also.. but it’s a good stretch.. I wonder what did I do to feel sore this way and how to avoid this..
These are the best. A 30 second hold and my body is shivering, do you have some stretches for chest triceps shoulders and biceps and even legs for after workout or when in pain?
For shoulders can you tell me why I feel my head is getting heavy to hold when I hold it on side for 30 seconds? ( eg sleeping in a airplane or car and you need to sleep putting your head on one side) it’s giving me a lot of pain.
Thank you
Yes i also got relief ❤❤
Omg THANK YOU! 12 and a half hour shift as a nurse and a couple of patients have BROKEN my mid back today. Spasm central 😩 this has helped SO much ♥️♥️♥️♥️
My doctor advised me to do your exercises because I suffer from osteoarthritis and a stiff back. I am a little afraid
Thank you very much Doctor Jo! These stretches are really great. I feel relieved after the first session. Much love. From Japan. Subscribe right away
Thank you very much Doctor Jo! These stretches are really great. I feel relieved after the first session. Much love. From Japan.
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 !
I don't even have the money to buy your work sheet. I'm sorry. 😢
I haven't been able to work for five years due to physical and mental health problems, and I know a lot of my pain is because of poor posture etc from basically sitting at my breakfast bar for the majority of those those years, working in my iPhone/laptop.
These exercises have given me instantly relief, but I am also developing round shoulders/hump neck and would love to know more about your advice on this.
As I said, I have been very stationary and also have a very tight neck and a knot sort of underneath my right shoulder blade which causes me the most difficulty.
I am on benefits and can't afford to see a specialist in person and I'm at my whit's end with it all.
Any advice gratefully appreciated xx