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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My favorite exercise for upper back pain relief is a seated row. It’s a great exercise for your upper back, shoulders, and neck area. This upper back exercise is performed in real-time, so it's easy to follow along if you want.
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Low back pain can make it difficult to perform everyday activities. Here are three of my favorite lower back pain relief stretches that can be done lying down. 
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