15 Powerful Mid Back Pain Moves (Physical Therapy Exercises)
Mid back pain is often caused by stiffness or weakness. Learn 15 exercises to strengthen and mobilize your mid-back to get you out of pain!
10 Mid-Back Stretches to Ease Stress and Tension - Real Simple
Feb 20, 2025 · Here are 10 stretches she recommends, whether you're looking to work the kinks out or avoid them in the first place. Many yoga moves can work your middle back as part of the stretch, so …
Back exercises in 15 minutes a day - Mayo Clinic
Aug 15, 2023 · Exercise often helps to ease back pain and prevent further discomfort. The following exercises stretch and strengthen the back and the muscles that support it. When you first start, …
16 Best Exercises For Middle Back Pain - Physical Therapy
Oct 19, 2025 · One of the best and most long-lasting ways to relieve middle back pain is via exercise, particularly if the problem has been caused by a sedentary lifestyle, bad posture, or muscle tension. …
Exercises To Fix Mid Back Pain - Posture Direct
Jan 4, 2023 · Lie down on your back on the floor. Keep your knees bent and both feet on the floor. Place a massage ball underneath the area of pain. Lean the weight of your torso on top of the massage …
10 Best Mid Back Exercises and Stretches for Pain Relief
Nov 26, 2024 · Which exercises can work on your posture, ease middle back pain, and make tasks that involve lifting easier? Our Hinge Health physical therapists recommend targeted middle back …
5 Exercises for Upper and Middle Back Pain - Spine-health
Here are 5 common exercises to try. This press-up or back extension exercise targets your back extensor muscles, which are attached to the back of your spine. Lie on the stomach with your hands …
10 Essential Mid-Back Stretches for Relief from Tightness
Aug 15, 2025 · These mid-back stretches ease tension and rigidity in the thoracic spine. They also decrease the demand on the surrounding muscle groups, including the shoulders and neck, by not …
Middle Back Pain Relief Exercises: 15 Expert-Backed Stretches to Ease ...
Apr 17, 2025 · These movements are particularly effective for people experiencing tight middle back muscles, muscular spasms, or general mid back stiffness. They are also suitable for individuals …
Mid Back Pain Exercises for Quick Rhomboid Relief
For guided instruction, download the ROM Coach app and try the Rhomboid “Movement Painkiller,” which makes these exercises easy to follow. Pain in the middle of your back is usually related to the …