Thoracic spine pain, or pain in the upper back, may be caused by everyday stress or specific injury. It may also be the result of an upper thoracic hump, also known as kyphosis. Forward head, a postural condition that pulls your head forward of the midline, can also cause pain in the upper back and neck. With the gentle repetition of stretching and strengthening movements, a therapeutic exercise program can help relieve thoracic spine pain of various causes. Consult your physician before beginning an exercise program.
Chest Stretches
Chest stretches relieve tightness in the pectoral muscles, which can pull the shoulders and upper back out of alignment, causing thoracic spine pain. Stand facing a wall with your right palm flat on the wall at shoulder level. Step back far enough to straighten your arm while keeping your palm on the wall. Turn your body to the left, as far as is comfortable -- you may even be able to turn all the way around so that your hand is behind you. Hold the stretch for up to 20 seconds and release. Repeat two more times and switch to your left arm.
Dumbbell Shrugs
The dumbbell shrug strengthens the muscles in the upper back and shoulders and helps pull your shoulders back into their natural position. Stand with your feet at hip width apart and align your spine so that your ankles, knees, hips, shoulders and ears all line up in a row. Hold a 5-pound dumbbell in each hand and pull your shoulder blades together. Hold for 10 seconds, then release. Repeat 10 times. As you get stronger, increase the weight in two-pound increments, up to 10 pounds.
Supine Neck Extension
The supine neck extension exercises stretches the muscles in the front of your neck and strengthens the muscles in the back of your neck. Lie on your back with one or two firm pillows under your head. Tilt your chin toward the ceiling and press the back of your head into the pillow as hard as is comfortable. Hold for up to 20 seconds and release. Repeat 10 times.
Supine Neck Stretch
The supine neck stretch stretches the muscle at the base of the skull and strengthens the muscles that run down the back of the neck. Lie on your back with one or two firm pillows under your head. Tilt your chin toward your chest and press the base of your skull into the pillow. Hold the pose for up to 20 seconds and release. Repeat 10 times.
Member Comments