Stretches for Thoracic Paraspinal Muscles

The paraspinal muscles, attached to your spine, move and stabilize your spinal column. Weak or stiff back muscles can lead to poor posture and put you at risk for injury, such as a strained back muscle. Greater flexibility and range of motion can help reduce your risk of injury from sprains and strains. Keeping your paraspinal muscles strong and flexible can help prevent back pain and improve your posture.

Contraindications

• If you have osteoporosis or any other spine condition or injury that may be exacerbated by exercise, talk with your doctor before beginning a stretching regimen. MayoClinic.com explains that people who have osteoporosis should avoid bending forward and twisting at the waist, as this puts pressure on your vertebrae and lead to fractures. Do thoracic stretches only under the approval of a doctor or physical therapist if you have been diagnosed with bulging disks or any other type of back injury.

Thoracic Spine

• You probably don't think much about your back until you have a backache, but your spine is a complex mechanical wonder. It's made up of bones called vertebrae and is divided into three sections: cervical, thoracic and lumbar. The largest section of your spine is the thoracic, which consists of 12 vertebrae that connect to your ribs by your paraspinal muscles. Your thoracic spine starts below your neck and continues to the middle of your back. Your paraspinal muscles help move your back forward and backward and side to side as you go about your daily activities, so it's important to keep these muscles strong and flexible to avoid back problems and maintain mobility.

Stretches

• To stretch your thoracic spine, get on the floor on your hands and knees. Place your hands palms down, directly under your shoulders, and set your knees about hip-width apart. Looking at the floor, make a straight line with your spine from your head to your tailbone. Slowly roll your spine upward toward the ceiling, one vertebra at a time, starting at your lower back, and then gently roll your spine down until your back is straight again, and repeat for eight repetitions. Dip your abdomen toward the floor to stretch your paraspinal thoracic muscles in the other direction. Arch your back until your belly dips down, and then gently straighten your back until you return to the start position. Do eight repetitions of this exercise, too. Lie on your back and bend your knees, keeping your feet flat on the floor. Place a rolled-up towel under your shoulders, cross your hands over your chest and roll back over the towel by pushing back with your feet until your shoulders touch the floor. Roll back to the start position, and complete eight of these stretches.

Pain Prevention

• Mild backaches and pains in the thoracic spine area may be caused by poor posture, especially if you slump or bend forward for extended periods of time. Slumping stresses and strains the ligaments of your paraspinal thoracic muscles, which may lead to an aching upper back or pain in your chest. Try to maintain good posture, especially when sitting, to help alleviate back pain. Keep your head erect, and stretch your back up tall when sitting to avoid placing stress on your thoracic muscles. If you work at a computer, use a chair with good back support to avoid back pain, and take regular breaks during your work day to stretch your muscles to avoid fatigue and backache.