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.
Buy a worksheet with these mid back stretches at https://www.askdoctorjo.com/3-mid-back-stretches-worksheet
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Very helpful exercises. Thank you for sharing.
i did, the 2nd exercise was very effective. great video as always. Tnx.
You’re welcome.
Thanks, and you’re welcome.
Oh my Gosh! You are awesome! I love that I can share these videos with my clients to promote continued movement and pain release when I’m not present. I felt like I was talking to them thru your voice. Our verbiage and movements are on point! Thank you!!
Thanks, and you’re welcome!
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.
Thanks, and you’re welcome!
im a sloucher… the 2nd and 3rd exercises really helped out. thank you!
You’re welcome!
The first exercise works wonders, thanks for the info!
Thank you very much – just downloaded this to begin doing it this week! Much appreciated!
You’re welcome!
You’re welcome.
great stretches, helped me out a lot!
Ah wonderful. Just tried and could feel a bit of relief. Thanks!
You’re welcome!
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.
Thanks, and you’re welcome! I’m glad it helped!
Thank you very much for the instant relief of my middle back pain….. 🔥🔥
second excercise helped me …. 🤘🤘
Respect from Darjeeling
You’re welcome.
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!
You’re welcome!
1st exercise is awesome, thank you!
You’re welcome!
Wow my back is so sore and tight that 15 second holds were a struggle! These stretches are great thank you!
You’re welcome!
The first stretch was SO GOOD.
Hello and thank you so much, this really worked wonders ! I’ve been wondering which sleeping position is best for mid back pain?
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.
Work all day on my feet, fast pacing picking up heavy stuff. My back has been hurting for weeks. Did the exercises and its gone, seriously, thank you. God bless
You’re welcome. I’m glad it helped.
same here
Adding these to my daily routine. Great video! Thank you
Thanks, and you’re welcome!
Amazing! This blog looks exactly like my old one! It’s on a totally different topic but it has pretty much the same
layout and design. Superb choice of colors!
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