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Thoracic Spine Pain | Upper Back Exercises From A Physical Therapist
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Thoracic Spine Pain | Upper Back Exercises From A Physical Therapist

Upper Back Pain Relief: Effective Home Exercises

Introduction to Upper Back Pain

  • Jared Beckstrand, a Doctor of Physical Therapy, introduces himself and the topic of upper back pain relief through home exercises.
  • He expresses excitement about sharing knowledge to help viewers alleviate their pain and encourages subscriptions to his channel for more health-related content.

Understanding Spine Mobility and Stability

  • Beckstrand emphasizes the importance of spine mobility and stability in managing upper back pain, noting that the spine is designed for high mobility.
  • He explains the continuum between mobility (flexibility) and stability (strength), highlighting that both are crucial for spinal health.
  • Common issues arise when individuals are either overly mobile without strength or too stable with limited mobility, leading to pain.

Goals for Treatment

  • The aim is to achieve a balance between mobility and strength in order to create a healthy, pain-free system.
  • Beckstrand plans to share three mobility exercises followed by three stability exercises targeting the thoracic spine.

Thoracic Mobility Exercises

Exercise 1: Thoracic Rotation Stretch

  • The first exercise demonstrated involves lying on one side with knees bent high; this position helps isolate movement in the upper back rather than lower back.
  • The participant uses their right hand to stabilize their knees while rotating their left shoulder towards the floor, holding for 15–20 seconds.

Advanced Variation

  • For an intensified stretch, participants can reach back with their arm during rotation, utilizing body weight for deeper engagement. This should also be held for 15–20 seconds.

Conclusion of Demonstration

Thoracic Mobility and Stability Exercises

Thoracic Extensions Over a Chair

  • The second mobility exercise involves thoracic extensions using a sturdy chair, emphasizing safety by avoiding chairs with wheels or that swivel.
  • Camille demonstrates the exercise by placing her hands behind her head and extending backward over the chair to achieve a stretch in her back, which may result in pops and cracks for those who are stiff.
  • The extension should be held for about three to five seconds, focusing on hinging at the correct point of the back to maximize mobilization.
  • Adjusting body position by sliding forward can change where the mobilization occurs, allowing for targeted stretching along different vertebral levels.
  • It is recommended to explore various heights on the chair while holding each position for three to five seconds to enhance overall thoracic mobility.

Foam Roller Thoracic Mobilizations

  • The final thoracic mobility exercise utilizes a foam roller; it is suggested that individuals acquire one as it significantly aids in improving mobility.
  • Camille lies on her back with the foam roller positioned perpendicular to her spine, supporting her head with her arms during the exercise.
  • A common mistake is bracing the neck and abs instead of relaxing them; proper technique requires letting go of tension for effective mobilization of the thoracic spine.
  • As she rolls on the foam roller, it's crucial not to brace against it but rather allow natural extension through each vertebral segment during movement.
  • A timer set for 60 seconds is recommended for rolling up and down about 10 to 15 times, ensuring thorough engagement of thoracic muscles.

Strength and Stability Exercises

Rows with Bands or Cable Machines

  • The first strength exercise involves performing rows using bands or cable machines; Camille starts with hands extended in front while bracing her core before pulling back into elbows.
  • Emphasis is placed on engaging back muscles rather than biceps during this motion; shoulder blades should squeeze together upon contraction for optimal stabilization of the thoracic spine.
  • To incorporate mobility into this stability exercise, single-arm rows are introduced, promoting rotation through both strength training and core engagement.
  • This method activates scapular stabilizers while also enhancing thoracic rotation alongside muscle strengthening.

Exercise Techniques for Thoracic Spine Mobility and Stability

Wall Angel Exercise

  • The Wall Angel is an effective exercise that requires no equipment, targeting muscles between the shoulder blades to support the thoracic spine.
  • Proper positioning involves having the butt, shoulder blades, and back of the head against the wall while keeping feet about 8-10 inches away for easier execution.
  • Participants should slide their knuckles up and over their heads and then back down; this movement promotes scapular activation and helps improve posture.
  • A timer set for 1 to 2 minutes can be beneficial; initial reps may feel easy but fatigue sets in after multiple repetitions, enhancing muscle strength in the upper back.

Prone W Exercise

  • The Prone W exercise focuses on lifting the chest off the floor while tucking elbows into "back pockets," resembling a 'W' shape with arms.
  • This exercise encourages scapular retraction, promoting extension through the thoracic spine while activating interscapular muscles effectively.
  • It’s important to hold each position (chest up, elbows tucked) for a few seconds to maximize engagement of shoulder blade stabilizers during repetitions.
  • Recommended practice includes performing two to three sets of ten reps to enhance strength and stability in the thoracic region.

Conclusion

Video description

Six of the best stretches and exercises to decrease pain and tension in your upper back. Thoracic self-mobilization techniques and strength training exercises to help eliminate your back pain and help you feel better. Tips and advice from a doctor of physical therapy. =================================== FOAM ROLLER USED IN THIS VIDEO: https://urlgeni.us/amzn/drjaredfoamroller SELF-MASSAGER FOR MUSCLE KNOTS: https://urlgeni.us/amzn/theracane =================================== OTHER VIDEOS YOU MIGHT FIND USEFUL ✅ FIX UPPER BACK PAIN FAST!: https://youtu.be/wbF7obvVWaI ✅ HOW TO ELIMINATE MUSCLE KNOTS IN NECK AND SHOULDERS: https://youtu.be/9PC9Mn0VO00 ✅ HOW TO SLEEP WITH BACK PAIN: https://youtu.be/-Qxmc4E7IwA ✅ FIX YOUR POSTURE IN 6 MINUTES - FOAM ROLLER EXERCISES: https://youtu.be/8otTdS5DhE4 ✅ HOW TO CRACK YOUR OWN BACK AND NECK AT HOME: https://youtu.be/4SfPkYXo7wQ =================================== RELEVANT TIME STAMPS: 0:56 - WHY you hurt 3:58 - Thoracic Rotation Stretch 5:37 - Chair Extension Mobilization 7:27 - Foam Roller 9:36 - Rows 11:07 - Wall Angels 12:30 - Prone W’s WHAT CAUSES UPPER BACK PAIN? There are many potential sources of upper back pain. In my professional experience, the three most-common causes of thoracic spine pain are joint inflammation, rib dysfunction, and muscle strain/knots. Again - there are many more potential causes than this, but these are the three that I encounter the most often in my physical therapy clinic. Fortunately, there’s a lot that the right stretches and strengthening exercises can do to alleviate your pain and symptoms in your upper back. STABILITY VS MOBILITY When we are talking about joints of the body (and especially joints of the spine) there’s one key principle that often dictates rehabilitation: Stability vs Mobility. Your spine is a column of vertebrae stacked one on top of the other – it needs to be a stable structure to support your body. However, that column is also designed to bend and rotate (providing us movement) and therefore needs to be a mobile structure, as well. The key to helping alleviate pain in this area in your upper back is often found in discovering the right balance for your body between stability and mobility. If you find your back is very stiff and doesn’t move very well (too much stability and not enough mobility) then your best treatment options should include stretching, foam rolling, and other joint mobilization techniques. If, on the other hand, your back is very loose, flexible, and mobile, then you will most likely benefit from exercises focusing on stability (a.k.a. strength) versus stretching. A strong muscle is a tight muscle - the stronger your muscles in a given area the better the stability of that area. BEST STRETCHES AND MOBILIZATIONS FOR THORACIC SPINE PAIN (please see video for full demonstration of each) Thoracic Spine Rotation Stretch - One of my favorite stretches to introduce motion into the thoracic spine. Keep in mind - the higher you bring your knees the more you’ll feel this stretch. Chair Extension Mobilization - Go up and down your thoracic spine to mobilize each segment; don’t be surprised if you get a few pain-alleviating “pops” along the way. Foam Roller - Needs to be done the right way! Don’t hold your head suspended but rather let it mobilize your back. BEST STRENGTHENING EXERCISES FOR YOUR UPPER BACK Band Rows (bilateral and unilateral) - Bilateral to increase strength/stability; unilateral is a way that you can actually include some functional strengthening over motion with it. Wall Angels - Strength and endurance are key! Remember the points of contact and try strengthening over this really good posture. Prone W’s - Remember to get your chest up off the floor (extend through your back) and get your elbows behind you (drawing your shoulder blades closer together) Upper back pain is a common problem for a lot of people, but it absolutely doesn’t have to be! Being in tune with your body and understanding the principles provided in this video (stretch where it’s tight; strengthen where it’s weak) are key to alleviating your pain and helping you to feel better. Be sure to LIKE this video if you found it useful; also SUBSCRIBE to our channel if you have not done so already. Thanks so much!