Get Mid Back Pain Relief With These 3 EASY Stretches!

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 www.askdoctorjo.com/3-mid-bac...
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:
• Herniated Disc Exercis...
Lower Back Pain Back Flexion Stretches:
• Lower Back Pain Back F...
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Doctor Jo is a Physical Therapist and Doctor of Physical Therapy.
SUPPORT Dr. Jo for as little as $1 a month, and get cool rewards: www.askdoctorjo.com/support
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Top 3 Mid Back Pain Relief Stretches:
• Get Mid Back Pain Reli...
www.askdoctorjo.com/3-mid-bac...
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]

Buy a worksheet with these mid back stretches at www.askdoctorjo.com/3-mid-back-stretches-worksheet
Don't forget to hit the 🔴 SUBSCRIBE 🔴 button above! *Find all of my videos at **th-cam.com/users/askdoctorjo*

[@denisecole6085]

I just did the stretches, and I received immediate relief. Thank you so much!

[@AskDoctorJo]

You're welcome!

[@jomaamusic352]

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

[@AskDoctorJo]

You're welcome!

[@Phoenix7945]

I struggled to even keep my arms up and I used to be so fit 🙈😥

[@plalm23]

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 TH-cam to relieve back pain. I did your excercises and it’s GONE!
You are amazing, Thankyou for sharing your medical expertise with us.

[@AskDoctorJo]

Thanks, and you're welcome! I'm glad it helped!

[@hemipillay8197]

❤

[@theophanial9432]

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.

[@slavko321]

The first exercise works wonders, thanks for the info!

[@AskDoctorJo]

You're welcome!

[@Calcetinmojado12]

The first stretch was SO GOOD.

[@veronikagonzalez5954]

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!

[@AskDoctorJo]

You're welcome!

[@saturn7831]

same here

[@asutoshrai5583]

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.

[@AskDoctorJo]

Thanks, and you're welcome!

[@xDyJ]

Oye behenchod line kyu mar raha h g

[@asutoshrai5583]

@@xDyJ tu utna hi samjha jitna bhagwan ne tujhe samajh di hai

[@ballsproject]

great stretches, helped me out a lot!

[@abbymedrano7145]

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

[@AskDoctorJo]

You're welcome.

[@tardigrade970]

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 !

[@AskDoctorJo]

Glad it helped!

[@jonny_mr]

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!

[@AskDoctorJo]

You're welcome!

[@rsadek7]

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

[@AskDoctorJo]

😎

[@hollytaylor932]

You’re a hero. Instant relief from stretch 2

[@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!

[@AskDoctorJo]

You're welcome.

[@kamleshkumarmishra8440]

Did you get more relax with this exercise

[@kervinalcuizar6461]

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!❤❤❤

[@AskDoctorJo]

Glad it's helping!

[@dkattkatt7633]

Thank you for these stretches!

[@AskDoctorJo]

You're welcome!

[@MichelleMotivateMe]

I’m almost afraid to write this but I can’t believe the relief I feel right now… I’ve been suffering for so long. I do Zumba classes and swim in my pool and then I have unbelievable middle back pain. Sometimes it feels like I can’t breathe. I did the three exercises for 30 seconds and three reps each and I feel great… this is really amazing. I’m kinda in shock 😳

[@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

[@AskDoctorJo]

You're welcome. I'm glad they helped.

[@michelle3125]

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!!

[@AskDoctorJo]

Thanks, and you're welcome!

[@lad420]

Adding these to my daily routine. Great video! Thank you

[@AskDoctorJo]

Thanks, and you're welcome!

[@TahoeRealm]

Greetings from the Great Basin! Thank you very much for this video. I just downloaded so I can start doing these today. Just did these following along with you and already feel better.

[@AskDoctorJo]

You're welcome.

[@lionelmorgan154]

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

[@AskDoctorJo]

You're welcome.

[@Dannzzigg]

So helpful after a pulled muscle today!

[@colinmettle4666]

That third one definitely got the part that i pulled while holding too much weight overhead for an extend period of time. Thank you! Hurt my back at work today and this helps so much. Gotta go back tomorrow, building cell towers

[@AskDoctorJo]

You're welcome!

[@polishblak]

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.

[@wdjsvk]

Thank you Dr. Joe

[@AskDoctorJo]

You're welcome.

[@tawbahajyahya2696]

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

[@AskDoctorJo]

You're welcome.

[@conniepitts7836]

Oh, I feel it and it's helping! Thanks you!

[@AskDoctorJo]

You're welcome!

[@krbrooks59]

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.

[@filipb.2631]

The tingling between spine and right shoulder blade didn't disappear, but that still was great stretching session, thanks!

[@AskDoctorJo]

You're welcome! Depending on how long you've had the injury, it can often take several weeks of consistent treatment before getting long term relief.

[@justyna6531]

Thanks Doctor Jo!

[@AskDoctorJo]

You're welcome!

[@iamnat.e]

Worked in an instant 😁🙌 thank you

[@AskDoctorJo]

You're welcome.

[@samdiab4193]

1st exercise is awesome, thank you!

[@AskDoctorJo]

You're welcome!

[@drspinechiropracticclinic-8059]

Very helpful exercises. Thank you for sharing.

[@AskDoctorJo]

You're welcome.

[@arlynalonzo4448]

Helps a lot

[@pamelasmithson4303]

Very helpful! Thank you.

[@AskDoctorJo]

Thanks, and you're welcome.

[@karT1455]

Ah wonderful. Just tried and could feel a bit of relief. Thanks!

[@AskDoctorJo]

You're welcome!

[@reymondatienza8427]

thanks doc!

[@AskDoctorJo]

You're welcome!

[@Mix-wj2ew]

Such good advice. Just subscribed ❤

[@AskDoctorJo]

Thanks!

[@reghuramradhakrishnannair8105]

Thank u Dr thank you so much for your valuable tip

[@AskDoctorJo]

You're welcome.

[@luisborges2048]

It immediately worked. Thanks!

[@AskDoctorJo]

You’re welcome!

[@samuelpita184]

This instantly worked for me, thank you!!

[@AskDoctorJo]

You're welcome!

[@Ladyxf28]

Perfect thank you

[@AskDoctorJo]

You're welcome.

[@genozen8893]

Thank you so much

[@AskDoctorJo]

You're welcome.

[@sujaniwithanage2858]

i did, the 2nd exercise was very effective. great video as always. Tnx.

[@AskDoctorJo]

Thanks, and you're welcome.

[@manojkumar-xu2kp]

Thank you so much doctor Jo. It worked so good and relived my pain 😊

[@AskDoctorJo]

You're welcome.

[@venkataponnaganti]

You are great, Jo

[@AskDoctorJo]

Thanks.

[@GurdourSingh]

Very helpful

[@mackjay1777]

Very helpful, thanks~~!

[@AskDoctorJo]

You're welcome!

[@arshaikhhh]

Thanks So Much It Helps ❤️

[@AskDoctorJo]

You're welcome!

[@miraclesendless2803]

Dear sweet Jesus, bless you!! I wasn't able to sleep after heavy lifting at work. Your video did wonders

[@AskDoctorJo]

Glad it helped.

[@marjorievaldemor7350]

Very helpful 😭

[@EmanDeMoan]

Thank you!! I feel loads better!!

[@AskDoctorJo]

You're welcome!

[@arshjeetsingh5945]

The last one was amazing

[@lilmamaStephanizzle]

Omg it worked instantly pain relief on the 1st position thank you.

[@AskDoctorJo]

You're welcome.

[@gemmasmith6715]

Surprised how much these helped, thank you!

[@AskDoctorJo]

You're welcome!

[@mdabdulmomin2318]

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

[@AskDoctorJo]

Thanks. Glad they helped.

[@riteshdeshmukh1827]

Just did this now at work and boy it worked. All three were good but the 2nd stretch was more effective in my case. Thanks, Jo. Nice one🙂🙂

[@AskDoctorJo]

You're welcome. Glad it helped.

[@TRANCERwin]

I worked only eccentrics pull ups yesterday.. .with a eccentric of five sec.. .3 sets of 15 holding the last rep in the top for 15 seconds.. .it was a huge step up in my training.. .but yesterday night i moved my shoulderblades in a fast way just to release tension and all my middle back fascia just spamed so violently provoking so much pain.. .today my middle back feels badly stiff.I did a propper warm up and foam rolling just to release it a and it worked.. .a bit.. .Ive just tried this 3 stretches, and they just did wonder, way too efficient to be truth.. .for sure ill add them for my warm up arsenal and rehab one too, thanks for such an easy to-do and effective stretches doc, greetings from Chile !

[@AskDoctorJo]

You're welcome! I'm glad they helped.

[@paulgrossman8830]

wow FANTASTIC stretches. I was having so much pain, tried these stretches while watching and feeling like 70% better

[@AskDoctorJo]

Thanks. I'm glad they are helping.

[@JessicaMary0702]

You are the best!

[@AskDoctorJo]

Thanks!

[@DeathMothhh]

helped my back

[@br0ken86]

This helps my back pain - thank you for this!

[@AskDoctorJo]

You're welcome!

[@Gecko2007]

Thanks! The last one did it for me!

[@AskDoctorJo]

You're welcome!

[@silverdawn813]

im a sloucher... the 2nd and 3rd exercises really helped out. thank you!

[@AskDoctorJo]

You're welcome!

[@SPATFRAK]

Me and my cats 🧡 your socks too doctor, thanks for all the valuable PT!

[@AskDoctorJo]

Thanks, and you're welcome!

[@greendoctor8185]

Thank you very much for the instant relief of my middle back pain..... 🔥🔥
second excercise helped me .... 🤘🤘
Respect from Darjeeling

[@AskDoctorJo]

You're welcome.

[@JumpandPop]

Thank you, I have been struggling with sudden mid-back pain due to a herniated disk. This helps a lot!

[@AskDoctorJo]

You're welcome!

[@YolandaTsangPTYOANDVAGINIA]

Hello Jo and superbear! Great tips! You get a great dural stretch too with that rhomboid one! Thanks for sharing! SEE YOU SOON! YO AND VAGINIA 🌸

[@charlottebaker6107]

You are so amazing!

[@AskDoctorJo]

Thanks 😎

[@dethdelr9574]

thank you. the relief was almost instant.

[@AskDoctorJo]

You're welcome.

[@Athoottans]

It was a miracle.i got mid back pain in middle of night and iam extremely painful.itd work like a magic

[@conoreimer2680]

Thanks so much I really needed this and couldn’t find exercise specific to the middle of my back

[@AskDoctorJo]

You're welcome.

[@osmama6897]

I’m starting to think dr jo is a psychic with all these perfectly timed videos she been putting out recently

[@AskDoctorJo]

🔮

[@mxu111]

These provided immediate relief and were much harder to do on the problematic side.

[@Bigpac007]

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

[@AskDoctorJo]

You're welcome. I'm glad it helped.

[@michaelansari7173]

Holy crap my mid back was feeling strained for a week now and you just helped me relieve it in 3 minutes. Thank you SO MUCH

[@AskDoctorJo]

You're welcome! I'm glad it helped.

[@Kitaarlesseviralmal]

Thanks for the video ,I'd got instant relief.thanks my back is back, greetings from South Africa.

[@AskDoctorJo]

You're welcome.

[@s0upr1ce]

effective 👌

[@AlaynaPeuler13]

I am having terrible pain from sleeping wrong really hoping these help trying to get better before christmas

[@yayhay7822]

Hello and thank you so much, this really worked wonders ! I’ve been wondering which sleeping position is best for mid back pain?

[@lettyv3155]

Thank you i hope this helps trying out today the last stretch was the hardest for me hoping to get some relief and sleep

[@AskDoctorJo]

You're welcome. I hope it helps.

[@babulalmodi5783]

Thank you dr jio 👍👍

[@AskDoctorJo]

You're welcome.

[@diegoguerrero8803]

It’s not gone but it helped. I just got this weird sudden back pain, I’m glad I found this soon after.

[@AskDoctorJo]

Glad it helped.

[@vanerubbini4819]

I love you, thanks

[@AskDoctorJo]

You’re welcome.

[@minahanglem1559]

Great👍👏

[@philipmilsom9544]

I threw my mid back out a few hours ago throwing a stick for my dogs, the first exercise immediately relieved much of the pain thanks!

[@AskDoctorJo]

You're welcome!

[@johnalbert1815]

I felt some pops on that second stretch. Got what I came here for, thanks!

[@AskDoctorJo]

You're welcome!

[@richardmayora1289]

Thank you! I just woke up in agonizing pain, thinking I would have to go to the emergency room. I did your exercises and now I feel almost no pain at all. Thank you so much.

[@AskDoctorJo]

You're welcome! Glad they helped.

[@greyfivenine7005]

I am a very tall bloke who does a lot of work close to the ground, so my back is basically rooted, and I'm only 20. Thank you so much for these stretches

[@AskDoctorJo]

You're welcome.

[@Casellda]

Gracias Jo! *In pain*

[@AskDoctorJo]

De nada!

[@KAISER-FF]

Thankyousm for this mam my mid back is insanely paining finally got video after 2 days searching

[@AskDoctorJo]

You're welcome.

[@alankritasingh2851]

OMG .... Can't believe.....it cured my mid back pain which was literary unbearable..... thanks a lot doctor jo

[@AskDoctorJo]

You’re welcome.

[@teys6847]

Thanks coz this s direct to the point ,some vids I found hv so many talks so I don't continue watching hehe hope this will help bcoz the middle of my back ( feels like n my spinal cord) is hurting and its been 4 months. I think its the result of using computer for long period of time with improper posture

[@AskDoctorJo]

You're welcome.

[@vidyamanjukusuma7563]

Thank you madam 👍👍👍 super

[@AskDoctorJo]

You're welcome.

[@patriciawhite3778]

The stretches are great. They seem to alleviate the pain almost better than NASAIDS. Thanks!

[@AskDoctorJo]

You're welcome!

[@abhilashsr03]

Love from Kerala🥰

[@pikaxhu7310]

Great 😍😍

[@AskDoctorJo]

Thanks.

[@maresdreams8731]

I can barely move. Nothing helps so i began these. I can do these! Thx

[@AskDoctorJo]

You're welcome.