How to Fix Upper Back / Rhomboid Pain for GOOD (4 Effective Exercises) 

7 physiotherapists, 3 chiropractors and 2 national health Drs later over 7 years and I finally get a result that works from P.M. on RU-vid. Says a lot about the medical profession at large. No repeat patients = no money. Thanks for sharing your techniques. Nuff love.

I want to provide an evidence based comment after experimenting with these exercises for 2 months. I really tried hard not to come back to comment on this video after experiencing relief the first time I did these exercises. I can’t tell you how much these exercises have changed my life for the better. I started experiencing this pain on my right side on 9/4/22, which landed me in the ER because the pain was a 10/10 and I couldn’t even breastfeed my son without pain, there I was diagnosed with right shoulder impingement and given narcotics since I couldn’t move my right arm above my head. I now know it was because of rhomboid pain and the root causes Coach E talked about in his video. For 8 months (before watching this video), I did all the exercises recommended by my PCP and PT for shoulder impingement, getting minimal relief (and that’s being generous). Not to mention during the 8 months, on several occasions when the pain was a 10/10, I took ibuprofen religiously and had rhomboid pain transfer to my left side. In essence, I got worse over time. After 2 months of doing these exercises daily, at least once/day and in the beginning (first 2 weeks) I did them twice/day, I have never needed another massage or pain meds. The first time you do these exercises will be tough, especially if you have severe pain like me. Coach E says what you should expect perfectly in his video. I noticed immediate relief after doing the exercises for the full set for the first time. I couldn’t believe it. Seemed like a miracle. As I continued doing them, I was able to do things I wasn’t able to do like lift up my young children in and out of their car seats and crib, or raise my arms above my head. Not being able to do those things put me in serious depression, I self medicated with ibuprofen thinking it was doing something. I now know what has been causing my pain thanks to Coach E’s articulation of the root causes. I will also mention that I failed to do the exercises for 2 days straight last week and the pain came back to a 6/10 which I haven’t felt since before starting these exercises. I immediately went to do the exercises when the pain woke me up at 3am and I got relief immediately after the first set, pain level probably went down to a 2-3/10. Again, no pain meds or massage were needed even with experiencing the pain at 6/10 for a short time. I hope my experience convinced someone on here going through life with this awful pain to give the exercises a try. You’ve got nothing to lose. The comments alone are powerful testimonies of the relief you’ll get.

I've been suffering from pain "right there" on my right side, which I now think must be rhomboid pain, for about a decade. Recently I started to get back massages regularly (which helps temporarily), and the masseur told me I have trigger points there. But I always think I shouldn't have to do that, to be pain free. I performed these exercises after watching this video, and I'm already feeling some relief. You are a godsend. Thank you very much!

Oh my goodness! I have had this pain for 8 years now off and on and despite seeing a physio and chiropractor it keeps returning. I have been in tears with the pain from my last event and desperately searched You Tube for an answer. Voila! Here you are! Amazingly as soon as I began these exercises my pain level reduced and I can relax at last. Thank you thank thank you - I can't say it enough. So happy to have found you.

Thank you Eric for this very effective series, which are much needed!

I’ve been dealing with rhomboid pain for the last 5 years. Like everyone else, I felt defeated and assumed this was going to be status quo for the rest of my life. Well, my wife came across Coach E’s video and passed it along to me. I was skeptical since nothing else has worked, but after ONE CIRCUT of movements I feel better than I’ve felt in a long time. I am VERY EXCITED to commit to these movements and get the results I have long dreamed of. THANK YOU SO MUCH!!! You are seriously a Godsend!

I have been searching RU-vid for many years and I have finally hit the nail on the head. Thanks and may God bless you always.

Oh my gosh you’ve pinpointed exactly where I’ve been having excruciating pain. I’ve been getting adjustments, but still in a great deal of pain. Can’t wait to get these going.

These are so good, Coach! Will add them before and after my swim sessions. Thank you!

I can't believe I found this video. Ive had a bad rhomboid (and assumed I just had a "bad shoulder" from throwing out my arm too much playing baseball which was not true). I just finished these exercises and I feel as free as I did when I was a kid. This video is priceless to me and these exercises will now be apart of my daily routine

I LOVE that you included studies!! I've been looking for a rhomboid video that is evidence-based, and you came through!

I’ve been looking for something to help with this exact pain and I will try these every day, thanks so much

Honestly, I think you’ve actually saved my life and I haven’t even tried the exercises yet. For near 3 years I’ve had problems in THE EXACT AREAS YOUVE SHOWN, I’ve never been able to explain the symptoms to anyone, but you’ve answered haha. I’m serious, 3 years of this and I’m ready to give up, if this works I’ll genuinely owe you. Subbed.

I've been dealing with a debilitating trigger point in my thoracic area for a year. PT has been helpful, but I feel like it has had limitations. I just tried these exercises and I can tell that last one is seriously targets my trigger point very well, better than anything I've done so far. I also like your explanation of the mechanics of why I have the problem and why the exercise may solve it. Thank you.

I can not tell you how helpful this video is. Well explained, clear and concise. Thank you

Great video, thank you. I really like the way you break everything down so one has a greater understanding. I will definitely try these exercises.

I’m currently getting P.T. For an interior glenoid fracture. Now I see why they have me squeezing my shoulder blades together in the back!! Definitely will put more effort into this exercise now that I see why it is important and what movement this muscles facilitates! Thank you!! Excellent video!!

So my husband and I both have a curve in the same spot right below the romboids. I have tried so many exercises to release the muscles. This is the first and best set of exercises and explanation of what causes the pain we experience. Thank you!

So glad I found these and the rhomboid video … already feeling some relief after a year of pain. The second thoracic one on this video gave me a few pops that I’ve been unable to get for a while !

I think the idea of disassociation movements is gold and we need more of that in the mobility and pain relief spaces of the fitness community. It’s so easy to prescribe an exercise that should theoretically help with symptoms but ends up just perpetuating dysfunction through associated movement patterns. Great work-please keep it up!

Lifesaver. My god, I’ve been dealing with terrible pains like pinched nerve. It would get numb to touch and prickly pain. I went through all of these and it’s almost fully gone

I’ve been struggling with this pain off and on for the past year. Thought I’d tried everything and nothing was helping. Just did these and am already feeling some relief. Thank you so much for sharing this information and explaining it so well. ❤

Thank you so much this pain was really annoying for years until now!💪

Great information! I loved that you shared the articles that you found information in. Then a great range of exercises from warming up to strength building. Thank you so much.

Excellent video! Thoroughly explained!Loved the anatomy visual as well as the tips on how to properly perform the exercises. Keep up the good work. If I can request can you do a video with causes of upper back cracking or grinding in the thoracic spine? Take care!

Thank you so much for sharing this video. As a painter I’ve struggled with rhomboid pain due to repetitive strain injuries for many years. These exercises have helped immensely. Greatly appreciate this content

Hello there! Thank you for your thorough videos! I share them all the time to anyone who tells me they have pain. You have helped me with my own pain that I have dealt with for years. Even though I have gone to physical therapy. So thank you very very much!

Coach Eric thank you for doing this videos. I love that you show what parts of the body you are referring to, now I'm sure it's my rhomboid (minor). The details here are awesome and I can't wait to try these. I know they will work. Thanks Coach Joshua for answering comments!

I just did a Ninja Warrior "type" gym and flared up some serious rhomboid pain! All the secondary muscles that are effected in my neck were all acknowledged in this video. It was so informative to hear you talk about exactly what I am dealing with. I just started doing your exercises and I noticed some relief. I am going to keep at it! Thanks.

I tried out your exercises, I think my back was in less pain from doing them just once, I cut the reps down lower, so that I could get use to the movement and not cause myself more pain. I will for sure be watching some of your videos for neck, entire spine, and strengthening , near 70 years old and feeling it! Thank you for sharing 🙏💯💕

Ok. Constant pain in my rhomboid and neck, on the right side, for over 2 years now. I am going to dilligently try these exercises and report back. It is soul crushing to live with constant pain all day, all night. Every day.

This guy is FABULOUS adding articles and graphics! And I am ONLY 5 MINUTES into this video! THANK for all the comments too! It gives me hope! Now onward to lear more and DO ❤

Excellent exercises as I was dealing with this rhomboid issue for over a month and came across your video by accident. I am 66 years old and a weight lifter for over 40 years and this issue cropped up, I believe it might have been attributed by my 2-6 hold bar hanging for over 65 seconds per session thinking it was helping my spine but then developed this issue of rhomboid pain. I stopped doing the bar hanging and implemented your techniques and found immediate relief. I appreciate that it's simple, but very affective for me plus it doesn't take a-lot of time to perform. Your voice inflections and presentation was very nice and calming. Thank you so much. I definitely subscribed to your channel.

The Rombloid ISO really helped me out. During work my right shoulder was bugging me. I did a few sets and within minutes my discomfort went away. The burning sensation disappeared, although I still have slight discomfort. I feel much better. I will do more of your exercises. Thank you 🙏🏽

Thank you so much. Was in terrible discomfort and had not been able to sleep last night due to the pain. I did three of the four exercises whilst watching the video, except the second. It is amazing, especially after the last exercise I feel better, the pain is not so acute anymore. I guess I will keep doing them until the issue resolved itself. Thank you again.

Thanks for the tips. Great exercises.

For fifty years my neck has pulled to the left. All the different types of doctors tried with no success. I was mad until you said 2022. So, now I have a big job. Thank you for your clear explanaton. No pain after those exercises in traps. Hopefully the neck muscles will lengthen. Thank you very much . You are an excellent teacher. I have kept your videos and will continue to review them.

After 25 years and a bit more of resistance training I overdeveloped my anterior chain (massive unbalance) in May 2020 which left me with an injury on the levator scapulae, rhomboids, shoulder and trapezius -Also caused by hanging on my weight while doing pull ups every single day (silliest mistake ever) - so I started this protocol 2 days ago and I must say this has been a miracle as I believe the pain has significantly decreased by 80% and I am convinced I on my way to recovery. I will continue this programme for few more weeks and then keep it permanently (just twice a week) as it also helps correcting posture. Big shot out to Precision Movement and coach E for nailing it on the head! Cheers

Thank you for this video. I suffer from shoulder pain and have been focusing on understanding the underlying causes so I can make changes and decrease the pain. Thank you for explaining what's going on and how to activate and strengthen the different muscles. Bless you.

This is amazing, fixed all my issues from looking down into my phone too much. Thanks!

Great video, thank you! 🙃

I had the pain for one month and start worrying as it doesn’t go away despite stretching and massaging. I immediately feel better and the pain goes away when I do the exercises while watching this video… thank you so much!!!!

Thank you so much for making this video. Your explanation was very articulate. You know your stuff and it was very helpful. God bless you.

I wow this is amazing. I have been suffering major trigger points in this area for years and not been successful in combating it. Tried improve posture and stretching but minor results. That last exercise was so good - hard yes but perfect. The yoga block one was amazing too . Thank you so much.

This is helpful as I get trigger points in my rhomboids chronically due to Scheuermann kyphosis. So I have around 3 vertebrae fixed in my thoracic spine that cannot really move freely, but hopefully these exercises can help to some extent and at least keep it more or less under control

I dislocated my shoulder 10 years ago and have had problems ever since. I get tennis elbow every time I use my arm for any length of time. Plus the rhomboid trigger points. I think I've found the main culprit today. That neck exercise pulled exactly where it hurts in my elbow! I shall be doing all 4 exercises for the next few weeks to see how I get on 🤞

I’ve been doing rebounding for a couple of months but this was by far my favorite workout I’ve found so far!

Managed 2 sets of these 4. Felt enough release to give some pain relief. Thanks Erik.

Hey Coach! Would these exercises help with rhomboid pain from cervical radiculopathy as well? Thanks!!

I've been following your series of movements for forward head posture (I have bad posture) and I think it's been helping with pain I have in my back. When I do the ASMR (first exercise of the series) I feel bumps (knots?) and sensitive spots in the neck muscle on the same side where I feel pain in my back. However, I'm not sure the pain is in my rhomboid. Looking at where you were pointing in this video (fix rhomboid pain), I think the pain I feel is a little lower than where you indicated the rhomboid is located. Anyway, I'll try adding the rhomboid ISO and the wall neck side bend to my morning routine to see whether this will help further. I'll also try the tweak DIS: shoulder extension. Or is there something you can suggest I try if it's not actually my rhomboid that is causing me pain? Thanks for the videos, I'm learning a lot.

I'm suffering from this right now. Well presented and I love seeing a referenced recent research publication. Great job!

These exercises helped INSTANTLY, I am generally very active at work and for hobbies but sat on a couch on my phone for 5 days and this happened. Bad posture 100%, after one session pain subsided, and I will continue to do them in the future. Thanks!

I would pay premium if someone would first perform the exercises in silence and then present the theory and research. Great video and information but the same error as every lecturer repeats. First theory and then examples. Never worked.

This is what I need for my longtime pain on my shoulder blade, thank you couch

Very helpful! Best video I’ve seen on this! Love how you explained everything in the beginning of video! Thank you

Wow! MUST TRY THIS TODAY. I have had shoulder pain in that area forever and thought it was just my levator scap. Now I know where else to look. Just watching you do these gives me a sense of strength and relieve. Thank you so much!

Brilliant! Thank you. You really know Ur stuff!!

The tweak to doing the DIS: shoulder extension makes all the difference. Thank you

Mahalo for sharing! This helped me a lot understand the root cause of the pain I had.

I have had this pain for 2 years now and I have finally found someone who explains exactly what's causing it and how to fix it. Thank you very much!

Wow. Just wow! This man is SMART! I love how he explains everything.

Wonderful set of exercises. In fact do my normal exercises daily, but these set of exercises addressing a specific problem are very good. My first day of this exercise has brought some relief and am sure it will relieve me of this pain!! Thank you.

Thank you so much for this video.❤

Thank you! I REALLY APPRECIATE how you explained all of it! My pain has begun to radiate down the back of my arm so I really need this!!!! 🙏🏼👍🏼

Thank you so much for posting this video. I've had ongoing scapula and rhomboid issues for a while now on one side, which is being treated by seeing a physio, but I'm really keen to see what adding these into my routine does!

Brilliantly explained!! Tried these exercises they turned out to be very effective.

Wow this content is excellent!!! So glad I discovered this. I have appreciated everything my PT does for me but we never have time to go into this much detail. Also appreciate the study overviews!

So detailed ！love to know the analysis instead of just being told what to do. thanks a lot gonna try out 😊

I just found this video as I've had a pinched nerve in either my lower cervical or upper thoracic spine and that last exercise has stopped the dull, numbness I've been experiencing the last few days. THANK YOU!!!! I'll definitely check out your other videos!

You are a lifesaver! Thank you so much!! Your video is one of the best videos in any category I have ever seen, you actually read research papers!! You video contained everything and was very well executed! Thanks!

Thanks a bunch my g atlist now my dad won't keep on complaining about my back posture and that sharp pain on my back You are God sent

Thank you for this video! I have had this pain on and off causing skull pain and nerve tension etc. for over 7 years and i just tried the excercises and feel really good and plan to do these again often. Thank you thank you thank you ❤❤❤

I'm a pole vault coach one of my athletes developed rhomboid pain I used this video for the cure thanks

Thank you so much. This explains the pain I get periodically and and what I can do to minimise it in future. Also explains why at times it extends up my neck. Great demo of the exercises.

Dude I love you, I've had pain I that area for years now, I hated it because a lof of times the pain was so bad I had to stop working out entirely, making me lose all progress. I've done the exercises for 2 days now and surprise, it was more effective than an hour session with a physical therapist and all of their contraptions

Wow, I'm visibly shaking from the last technique. Thank you. I feel so much better. Subscribed. You're a god send!

This makes SO much sense. Thank you!

Wow, that feels better already. Great video; thanks a lot!

Thank you so much for this video. I've been looking for a reason behind my rhomboid pain and think you've nailed it. I've given the exercises a go and feel confident they''ll really make a difference going forward.

well explained sir thank you

This explanation really helped me understand the cause of my pain. I couldn't figure it out. Your explanation was so clear. Thank you. I'm going to try these exercises. 👍🏾

Excellent presentation. Thanks

Thank you so much again. I will try as soon as the pain decreases!

You, my friend, are an angle walking the earth. I am literally crawling thru pain day by day for months unable to find relief; after doing this I have never felt instant relief I wanted to have since months. Thank you so muchh

Ant. Scap Tilt immediately made me feel so much better than I have in days recently. Thank you so much for this video! I'll be continuing the wall neck side bend as well as ant. scap tilt everyday.

What a great video! I appreciate the explanation of “why” the most. Having suffered torn supraspinatus on both shoulders from my time in the fire dept. I have had horrible rhomboid pain for years and no-one could explain why.

Thank you! It's interesting that I had my own versions (not nearly as effective) of these having dealt with it for so long. I love the focus on breaking habitual behavior!

Thanks for sharing this! Fantastic explanation and demonstration. Think it might he the most important video Ive watched. I've suffered the exact issues described for 7 years, which has been horrendous. Thousands of pounds and hours spent on Chiropractic, Osteopaths, all sorts of massages and every home device on the market. That last exercise for the Serratus Anterior gave some immediate relief.

Thank you so much. The best Trenner ever. Excellent for your work😊

Thank you Coach E. Very good information.

Hey There is no word to thank you. Ive been struggling with this for almost 3years now and even swalloing was becoming an issue.I did some massotherapie, physiotherapy, cupping and recently went to a kinetherapeute and havent felt much better till now.And I just came across your video, tried the exercices and a couple mins later im already feeling better.Thanks a lot!God BLESS YOU!!!!

Thank you for this video. I try some of the exercises and it work to relief my upper back pain

Very helpful. Thank you so much!

Very helpfull video, thanks to you 😊

Excellent. Thank you for sharing.

This is the best video I've seen on relieving this kind of pain. Ive had chroinc issues in this area for 2 decades. I can generate manage it without pain relief but it often wakes me up at night and sometimes stops me from doing things I'd like to do. I really appreciate the explanations of the causes and how the exercises help. Just one round through and things are feeling loosened. I'm now hopeful that i may not have to keep living with this pain.

thank you so much, this really helps me

The last one feels so good...thank you so much 💗

Thanks so much, this is one of the best video's I have come across. I have suffered with Rhomroid pain for 4 years. With this video in a few sessions I could fell the difference. I have downloaded the app and looking forward to using this over the coming weeks. Thanks so much.

helpful video. thanks for sharing. keep them coming. I highly appreciate it