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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Upper Back Pain Relief
The upper back can be a hard area to stretch. Tight rhomboid muscles and other muscles around the shoulder and neck can cause upper back pain. My favorite stretch for the upper back area is a seated rhomboid stretch.
Sleep without back pain
Finding a comfortable position to sleep at night can be challenging for some people. People who suffer from back pain and sleep on their backs might find these tips helpful to get a better night’s sleep
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!
Modified Back Stretch
One of the most effective back pain relief stretches is the prayer stretch, also known as child’s pose. However, this popular stretch can be challenging for those who cannot get down on the floor or put pressure on their knees. Fortunately, there is an excellent alternative: the seated rolldown stretch. This modification provides a comprehensive back and whole body stretch without the need to kneel or lie on the floor.

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