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.
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.
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A rhomboid stretch is great for the rhomboid muscles because they tend to get overworked and tight easily. Many rhomboid stretches require someone to get in an uncomfortable position or down on the floor. This simple modified rhomboid stretch can be done sitting in a chair or on the couch.
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.
Lower back pain can often be relieved, and even prevented, by strengthening the core. So here are progression exercises to help strength the core in the front, side, and back.
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.
Lower back pain can make it difficult to perform everyday activities. Here are some of my favorite back stretches & exercises that can help provide low back pain relief and strengthen back muscles.
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!
The lower back can be a hard area to stretch depending on what is causing the pain. My favorite exercise for this area is a pelvic tilt. It’s a great exercise as well as a stretch for the low back, hips, and pelvis.
