Buy the Mid Back Exercises WorksheetMid 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 exercises to help relieve pain & tightness.

Seated Ts, seated rows, and bear hugs are all simple exercises to get started. These should help loosen up tight mid back muscles and relieve pain in the mid back area.

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Herniated Disc Exercises & Stretches

Lower Back Pain Back Flexion Stretches

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Herniated Disc
A herniated disc can be very debilitating. Sometimes a nerve can get compressed, and there will also be numbness and tingling going down one leg. These stretches and exercises should help relieve the pain.
Mid Back Pain Relief
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.
Low Back Pain Relief
Low back pain can make it difficult to perform everyday activities. Here are three of my favorite lower back pain relief exercises that can help strengthen the muscles to help reduce pain.
Low Back Pain Relief
With low back pain, sometimes it can be hard to lie down and get up. Here are some easy ways to help relieve low back pain while seated.
Relieve Back Pain
These back pain stretches and exercises are for general back pain like soreness from overworking your back or if you've pulled a muscle. Check out the back pain section of my website for more specific back pain related exercises and stretches.
Spinal Stenosis Stretches & Exercises - Seated
Spinal Stenosis can cause pain, numbness, muscle weakness, and other issues. Here are some seated stretches and exercises that can help relieve the pain caused by Spinal Stenosis.
Stop Morning Back Pain
People who have back pain will often experience it when they first get up in the morning. These quick stretches should help relieve back pain before even getting out of bed!
Herniated Disc Exercises & Stretches
For a herniated disc, to relieve the back pain, you want to do extension exercises and stretches to help push the disc back into the space in your spine.
Favorite Lower Back Stretch
The lower back can be a hard area to stretch depending on what is causing the pain. My favorite stretch for this area is a knee to chest stretch.

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