The thoracic spine
There are different types of high or mid back pain. Usually, pain is described in the upper back and lower neck, between the shoulder blades or around the ribcage. Prolonged sitting, desk work and heavy lifting often aggravate the symptoms. Stiffness and pain can be present in the mid and upper back. Staying active and doing exercises is often helpful.
1. Opstrekken
Neem plaats op een stoel. Breng beide handen achter de nek en zorg dat uw ellebogen naar voren wijzen. Beweeg zo ver u kunt naar achteren maar doe dit alleen vanuit het bovenste deel van uw rug.
2. Elephant ears
Sit on a chair. Place your hands on your ears and your elbows out to the sides. Then, move your elbows forward and back out to the sides as far as possible.
3. Elephant ear rotation
Sit on a chair. Place your hands by your ears and point your elbows out to the sides. Rotate your upper body to the right and then back to the center. Do this to both the right and the left.
4. Elephant ear lateroflexion
Sit on a chair. Place your hands near your ears and point your elbows out to the sides. Then, move your upper body to the side and back again. Do this on both the left and right sides.
5. Extensie
Plaats een matje/handdoek op de grond en ga op uw buik liggen. Breng de handen onder uw kin en beweeg uw bovenlichaam van de grond.
6. Pull over
Place a mat or towel on the floor and lie on your back. Raise your legs with your knees bent. Extend your arms forward, holding the small weight between your hands. Then, slowly move the weight backward and back to the front.
7. Rutsch
Plaats een matje/handdoek op de grond. Ga op uw knieën zitten en steun met de ellebogen op de grond waarbij de onderarmen onder het hoofd zijn. Plaats elleboog voor elleboog een stukje voorwaarts.
8. Ademhalingsoefening (thoracaal)
Plaats een matje/handdoek en ga op uw rug liggen. Belangrijk bij deze oefening is om elke positie even vast te houden en de ademhaling onder controle te houden. Stap 1: Breng de armen voorwaarts tot 90graden Stap 2: Breng de ellebogen vervolgens naar de grond Stap 3: Breng de handen naast het hoofd naar de grond Stap 4: Breng de armen vervolgens terug langs het lichaam
The meaning of a thoracic spine injury
There are different types of high or mid back pain. Sometimes it is a sharp stabbing pain in a specific spot or the whole upper back can feel very stiff. Usually, pain is described in the upper back and lower neck, between the shoulder blades or around the ribcage. Extending or twisting the mid and upper back can be challenging due to stiffness and pain.
The causes of thoracic spine injury
The onset tends to be gradual. It can be acute, usually due to an uncoordinated movement. Desk work can cause injury if you maintain the same posture for prolonged periods. Working above shoulder height and stress are also common causes of mid and upper back pain.
The symptoms of thoracic spine injury
The pain can be aching or only occur during specific movements. Prolonged sitting, desk work and heavy lifting often aggravate the symptoms. Similar to how low back pain can radiate down the legs, mid and upper back pain can radiate to the ribcage (pain with breathing), neck, shoulders and arms. You can suffer from stiffness, or a sharp, dull, aching or stabbing pain in the mid or upper back.
The treatment of thoracic spine injury
If the onset was acute due to overuse, the pain tends to resolve itself within 6 weeks. The physiotherapist may be able to assist by addressing limitations for recovery. Treatment can include mobilisations, manipulations, exercise therapy, postural changes and soft tissue techniques to reduce muscle tension. Chronic upper back pain lasts more than 12 weeks. With this type of pain it is important to recognise what factors delay your recovery. For example, workload or work posture. The solution to this would involve mobilizations or manipulations and specific exercises to strengthen the mid and upper back.
Synonyms
Back pain, upper back pain, pain between shoulder blades, radiating pain in shoulder, headaches, stabbing pain, thoracic pain, chronic mid back pain, thoracic spine, pain with breathing, stress, desk job
Advice
If you have any questions regarding the exercises, doubt if you are doing them correctly or aren’t sure they are suited for your condition, please contact your physiotherapist for support.
Attention:
Yourbody.coach offers a range of exercises. Yourbody.coach can not be held responsible if you develop injuries. Always consult your physiotherapist or specialist.