5 Thoracic back pain exercises
Thoracic back pain is a very common problem that can be caused by many things.
It typically occurs in the upper or mid-back, and there are several causes for this type of discomfort including not lifting properly; poor posture while sitting at work over an extended period time (more than 4 hours) ; spending too much energy trying avoid moving around during these long sessions without taking breaks out into active restorative activity)
There are also several exercises that you can do to help manage and relieve thoracic back pain. These include:
This exercise involves laying on your back, with your knees bent and feet flat on the floor. Then, slowly rotate your upper body to one side as far as possible, hold for a few seconds, and then return to starting position.
Repeat this motion on the other side.
This is an effective stretching exercise that helps improve flexibility in the upper and mid-back area.
Back extension roll
This exercise involves lying on your stomach with a rolled-up towel placed under your hips. Then, keeping your upper body and head still, raise your legs and hips off the ground as far as possible.
Hold this position for a few seconds before returning to starting position. This is an effective way to stretch the muscles in the mid and lower back area.
This exercise involves sitting on the ground with your feet together and knees bent. Then, gently pull your feet towards your body as far as possible, and hold for a few seconds.
This is a gentle way to stretch the muscles in the inner thighs and groin area, which can also help relieve thoracic back pain. Do this drill for 5-10 minutes to relieve back discomfort.
Overhead Shoulder Stretch
This exercise involves standing with your feet shoulder-width apart and your arms overhead. Then, bend to one side at the waist, and hold for a few seconds. Return to the starting position and repeat on the other side.
This is an effective way to stretch the muscles in the shoulders and upper back, which can help relieve thoracic back pain.
These are just a few of the many exercises that can help relieve thoracic back pain. Be sure to talk to your doctor or physical therapist about which exercises are best for you. And always warm up before you begin any type of exercise routine.
Mid-Trap Strengthening Exercise
Lie on your stomach and take a deep breath. Close your eyes, breathe out and then again as if you were trying to find something lost at sea; this will help ease any stress from the day!
Take both arms straight up above head - keep them there for about 5 seconds before slowly lowering back down towards ground level (15 reps). Next
Hold for about 5 seconds before releasing and repeating on the other side! (15 reps/side) Lastly, let's focus on building up some strength in those all-too important mid-back muscles! Lie facing down on an exercise mat with a small towel rolled up and placed under your forehead (to avoid strain on the neck).
There are many different exercises that can help relieve thoracic back pain, including the rotation stretch, back extension roll, butterfly stretch, and overhead shoulder stretch.
For best results, it is important to talk to your doctor or physical therapist about which exercises are most appropriate for you, and to always warm up before beginning any exercise routine. With regular practice of these mid-trap strengthening exercises and other techniques for reducing thoracic pain, you can effectively manage this common problem and enjoy better overall health and well-being.