Yoga to Relieve a Stiff or Painful Mid-Back

If your mid or upper back (or that area in-between your shoulder blades) feels tight, stiff, or even painful, you’re in the right place!

Today’s simple yoga routine will mobilize your thoracic spine and strengthen your back muscles while opening up the front of your body. This will hopefully give you some relief from your mid-upper back discomfort.

That stiff, achy feeling between your shoulder blades is something I hear about from so many of my students – and it’s no wonder! Between looking down at phones, working at computers, or even reading books (hello, fellow bookworms!), we spend a lot of time in positions that create tension in our upper body. Add to that the natural stiffness that can come with age, and it’s a recipe for mid-back discomfort.

Here’s what many people don’t realize: that tension isn’t just about the back muscles themselves. Our bodies work as a connected system. When we hunch forward frequently, our chest muscles can become tight while our upper back muscles get overstretched and weak. This creates a sort of tug-of-war in your upper body that can lead to that familiar achy feeling.

The gentle sequence in today’s video helps address all sides of this equation. We’re not just stretching – we’re also moving in a variety of ways, engaging the muscles in your back, and improving mobility in your thoracic spine (that’s the technical term for your mid-back). This balanced approach is key for creating lasting relief rather than just temporary fixes.

If you found this practice helpful and want to dive deeper into creating better posture (which can help prevent that mid-back pain from coming back!), I have something special for you.

Join me for my free 3-day Yoga for Posture Challenge! We’ll build on what you learned today with simple, effective practices you can do right at home. No fancy equipment needed – just you, your yoga mat, and about 15 minutes a day.

Sign up here to join the challenge! ⬇️