Relieving Discomfort in the Upper Back
It is very common for patients to present with thoracic spine (upper to mid-back) discomfort. Most describe this pain as stiff, tense, sharp or achy. It is not surprising that the majority of patients are suffering from this, as many of their jobs require them to sit at a desk for long hours. At the beginning of the day it may be easy to sit with proper posture, but as the day goes on and as muscles fatigue, it becomes more difficult to sit up straight. This leads to poor posture, stressing the upper and mid back as well as the shoulders and neck.
What can be done to help relieve some of this discomfort after a long day at work? I am going to describe two different exercises that can easily be done at home to help relieve tension in this area of the spine. Both of these exercises are best done with a foam roller, but if you do not have one handy than it is also effective to use a rolled up towel.
Exercise 1: Thoracic Spine and Pectoralis Stretch
For this exercise you are going to place the foam roller on the ground. You then lay on the foam roller face up, so that your spine is in line with the foam roller (see picture below). Make sure the foam roller supports both your head and buttock. Once comfortably positioned, spread your arms out to your side with your palms facing upward. Option to either extend your legs or keep them bent. You should feel a nice stretch across your chest, and it should be pain free. While taking nice, deep breaths in and out, hold this stretch for 60 seconds. Repeat 2-3 times.
Exercise 2: Thoracic Spine Extension
For this exercise, position the foam roller at the middle of your back and perpendicular to your spine (see picture below). Position your hands behind your head. Take a deep breath in, then while letting all your air out, lean back slowly over the foam roller. Do not force yourself to go further than your body naturally allows you to go. With practice doing this exercise you will eventually gain mobility in your back allowing you to go further. Continue this exercise 2-3 times at one location of our back. Then slowly move the foam roller up your back to mobilize the different areas of your spine.
Contact Dr. Tara Brown for more information regarding these exercises or for other stretches that can be done using a foam roller.
