05
Jan

You just called your doctor and told you that you are suffering from thoracic back pain. You forgot to ask your doctor about thoracic pain and now you are looking for its meaning over the internet. Thoracic pain is the name given to upper back pain. Just as lower back pain, upper back pain also occurs due to improper postures and strain in the muscles. Normally upper body pain occurs in neck and shoulder areas. Over a period of time your muscles become overstretched and the strain around joints increases. This strain and stretch increase the chances of pain in the upper back. You can go for any of the treatment methods available in the market, but for a permanent relief, you can opt for different exercises. These exercises will put the muscles around neck and shoulders in action, which in turn increases flexibility and reduces strain. So, strengthen the muscles around your neck and shoulders with the help of below mentioned exercises. 

Best Upper Back Pain Exercises 

Arm Slide: In this exercise, you stretch the muscles of upper back to reduce strain and make them flexible.

  • Stand straight against the wall
  • Keep both your arms with elbows bent against the wall 
  • Raise the right arm up and stretch to the level of your comfort. Ensure that wrist, arm and elbow remain in contact with the wall
  • Now, slowly slide down the arm to its initial position. Again ensure that wrist, arm and elbow remain in contact with the wall
  • Repeat these steps 5 times for each side 

Thoracic Extension: This exercise helps in stretching the muscles around neck and upper back, thus relieving upper back and neck pain.

  • Sit erect in the chair and ensure that you are sitting at its edges
  • Move your hands at the back of your head and clasp your head with both hands
  • Arch your lower back and move shoulders backwards so that your head is faced towards the ceiling
  • Hold for 10 to 15 seconds and then move back to the straight position
  • Repeat this exercise 5 times 

Thoracic stretch: Thoracic area is located beneath neck. This area also creates strain in neck and upper back, when strained. This exercise helps in stretching the thoracic area for a relief in neck and back pain.

  • Sit on the floor and keep your legs stretched in front of you
  • Put your hands on thighs
  • Lower your neck towards chest
  • Move your head towards knees
  • Lean forward to the level of your comfort
  • Hold for 10 seconds and come back to the initial position
  • Repeat these steps 5 times 

Scapular Squeeze: Scapular squeeze focuses on shoulder blades and strengthens shoulder and upper back muscles.

  • Stand with your hands stretched in front
  • Keep your hands on either side parallel to the torso and you’re your elbows to 90 degrees
  • Keep your body straight and abdomen muscles tight
  • Move the elbow backwards so that shoulder blades are squeezed
  • Hold for 10 seconds and then come back to the original position
  • Repeat these steps 10 times 

Pectoralis Stretch: Improper posture leads to tightening of pectoral muscles, also termed as chest muscles. Pectoralis stretch makes them flexible and reduces the chances of upper back pain. All you need is a doorway to perform this exercise.

  • Stand in the middle of a door way with one leg in front of another
  • Keep your elbows at 90 degrees
  • Place your forearm on each sides of the doorway
  • Now, shift your weight on front leg and keep on leaning forward
  • You will feel a stretch in your chest muscles
  • Hold for 10 seconds and then get back
  • Repeat this exercise to the count of 10 

Mid-Trap Exercise: This exercise focuses on the region below shoulder blades, which is a hard region to maintain. Mid-trap exercise stretches that region and improves its flexibility.

  • Lie flat on the floor on your stomach
  • Place a pillow below your chest
  • Stretch your arms on either side of your body
  • Keep elbows at 90 degrees
  • Now, raise your arms upwards squeezing the shoulder blades
  • Lower your arms
  • Repeat this exercise for 10 to 15 seconds 

These exercises can alleviate your upper back pain permanently without any medical treatment.