Thoracic Back Pain Exercises

The thoracic back is a frequent site of pain for people who work sitting in front of a computer, their head extended forward, creating stress in the upper back. Exercises that help reduce pain and discomfort include physical therapy with a foam roller and basic yoga poses to create broadness in the upper back.

Function of Spinal Curves

• Back pain can be anywhere along the spine but especially around the neck, upper mid-thoracic or low back. The purpose of spinal curves is to cushion impact to the spine and distribute it more evenly. Were you to have a ramrod straight spine, you'd feel much more pain running through without a curve to displace and soften it.

  Working at a desk with an ergonomic setup that keeps all three spinal curves of the neck, upper and lower back will lessen discomfort and strain to the spine.
  Doing therapeutic stretching and exercise will also help most people.

Lengthen the Spine with Yoga

• Reduce pain in the upper back by stretching on a regular basis. If you are very stiff, stand with your feet about 3 1/2 feet apart. Holding a stretchy band or towel, bend at the waist and lean forward, lowering your head with arms overhead. Keep your legs active by contracting the thighs to not lock out your knees. Hold for a few breaths, then place your hands on your hips to lift the chest to stand and rest.

  This is a variation of a yoga pose called Prasarita Padottanasana C from Ashtanga yoga. It is therapeutic, creating space in the large trapezius and latissimus muscles of the upper back, which can spasm and create discomfort or pain.

Foam Roller for Therapeutic Exercise

• Physical therapy exercises can help reduce upper back pain by moving the large muscles that wrap around the upper back--trapezius and latissimus--in a healthy range of motion. Knots in muscle tissue can form adhesions, causing muscles to stick and the shoulders to hunch up toward the ears. Use a foam roller to help remove these adhesions.

  Set a large foam roller at least four to five feet long on the floor. Sit and then lie on the foam roller, bending your knees and setting your feet flat, so your knees are directly over your ankles.

  Engage lower abdominal muscles as you extend your arms overhead to the floor behind you: See if you can get your thumbs to touch (your palms are facing each other). Repeat two sets of 10 repetitions. Rest.