Mid Back

Mid Back Stretches & Exercises With Ringer Chiropractic

As your choice chiropractor in Tracy, CA, we are proud to provide the highest quality care to patients of all ages. Whether you are experiencing middle back pain following a sports injury or your pain has begun to flare up due to overuse, we can help relieve your pain and improve your range of motion through regular chiropractic adjustments.

Middle Back Pain Causes and Symptoms

Middle back pain can range from an acute injury that always seems to be nagging to something more chronic, leaving you unable to complete most daily tasks with ease. Some of the most common causes of middle back pain include:

  • Injured discs – The discs in your spine are located in between each spinal vertebrae and work like a cushion to absorb shock. They also help to create smoother movements and when damaged or injured, they can cause leakage into the spinal column that puts a strain on the nerves and muscles surrounding the spine.
  • Strained or Irritated Muscles – If you have a bad habit of improperly lifting heavy objects or your work causes you to repeatedly perform the same motion over and over each day, you may experience middle back pain.
  • Osteoporosis – This common health condition results in brittle, frail bones that can make your spinal column much more vulnerable to strains, breaks and general aches.
  • Scoliosis – If there is even a slight curvature of your spine, you may experience middle back pain due to the uneven distribution of weight along the spine and tissues in the back.

Middle Back Pain Treatment Options

Through the use of manual and instrument-based spinal manipulations, our Tracy chiropractor can help to relieve your chronic pain. These targeted chiropractic adjustments work to help the body heal naturally without the use of prescription medications or other more invasive treatment options. In addition to regular chiropractic manipulation, we may also recommend a number of simple and effective at-home exercises to help strengthen the spine.

At-Home Exercises for Middle Back Pain

Door Stretch Exercise

Stand perpendicular to a door jamb, reach across your body with the arm that is farthest away and grasp the side of the door jamb. Keep the ankles and knees together and shift your weight to lean away from the door until you feel a strong pull between the shoulder blades. Hold the pose for 156 seconds and repeat for 3 sets on each side of the body.

TheraBand Exercise

Take an exercise or therapy band and loop it around the doorknob on the other side of the door. Pull the band through the door and close the door tightly. Next, grasp both ends of the band and begin to pull your elbows behind the body and forward again, squeezing the shoulder blades together each time you pull back. Repeat each exercise 25 times, for a total of 3 sets.

Schedule an Appointment Today

Interested in learning more about chiropractic care for back pain? Call (209) 835-2225 or visit the team at Ringer Chiropractic online today to schedule an appointment.


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9:00 am - 12:00 pm

3:00 pm - 7:00 pm


9:00 am - 12:00 pm

3:00 pm - 7:00 pm


9:00 am - 12:00 pm

3:00 pm - 7:00 pm


9:00 am - 12:00 pm

3:00 pm - 6:00 pm








Reviews By Our Satisfied Patients

  • "Dr. Ringer and his team are absolutely outstanding to work with whether you are post injury or just need a good adjustment. They are nothing but professional and helpful - even when you are being a challenging patient! Convenient evening appointments - I have never been turned away for a time to come in. Dr. Ringer taught me the correct exercises to help strengthen my neck and back and took this very fearful and cynical RN and made her a believer!!!! I now look forward to my adjustments because"
    Patricia G. February 2015