How many times have you needed to just ‘stretch your back out’? 

It feels tight and stiff after a long day sat at your desk, and feels just as sore after a day on your feet. Is there any real fix for these dull back aches?

The majority of our back pain issues can be linked to the ‘modern lifestyle’. Sat down at a desk all day, hunched over, and without regular movement. Back pain has become something we seem to just live with.

Quick fixes like pain killers or 2 minute stretches only provide the shortest amount of relief. To get to the root problem and reduce future issues we need to look at how we got here and what we can do to stop it happening again.

What causes back pain?

So, what seems to be the main culprit for modern day back pain?

Simply put, remaining in the same position for an extended period of time. Unfortunately the 30 minute walk in the morning isn’t enough to undo 8 – 12 hours sat in your computer chair. We need regular bursts of movement, allowing the body to open up from its seated hunched over position and allow the muscles to be active and working. 

How can stretching help back pain?

Most people’s remedy for back pain is to stretch, which can in fact help with some short term relief but it’s likely the problem will persist if root causes are not addressed. A stretching routine can give the sense of ‘unlocking’ tight muscles, but if we don’t begin to change the daily postures and habits that caused the initial pain, it’s likely it will return pretty soon after stretching. 

However, we can’t deny that focusing on hips, glutes and lower back can give great instant relief.

What are some effective back stretches for current pain?

Here are a few back stretches that can be effective in easing pain:

The ‘lying cross body stretch’

Start by lying flat on your back and lift one knee up towards your chest. Place the opposite side hand on your knee, and pull across the body. For example, lift the right knee, place the left hand on the knee and pull to the left side of the body. Be sure to keep your right shoulder flat on the floor for maximum impact. This stretch will be felt deep in the glute/ lower back of the raised knee side.

The ‘open book stretch’

Another great stretch to target the mid/ upper back is the ‘open book stretch’. This one can feel pretty intense across the upper back so try not to force yourself into position, start off easy and build into it.

Start by lying on the floor on your side. Have both arms extended straight at shoulder height, with the top arm resting on the bottom, from here you will also want to bend the ‘top leg’ up to 90 degrees at the hip and knee. Aim to keep both legs in the same position and the floor contact arm as it is, using the ‘top arm’ lift it up and over until it is flat on the floor pointing the opposite way to the other arm. As the working arm gets closer to the floor you will feel a great stretch across your mid to upper back and perhaps a bit in your chest/ shoulders too.

These stretches can be incorporated daily as part of a morning routine, or to simply break up long periods of sitting in the same position. 

So now you are armed with some go to stretches, is it enough to just leave it there and hope the pain goes away. Or could you be more proactive is strengthening your back to ensure these pains are less frequent in the future?

Why you should consider strengthening your back in the gym

Strength training often gets a bad rep, being said to cause stiffness and soreness especially in the back area. But thats only a small piece of the recovery process and with a well structured training plan you can get all of the benefits with minimal aches and soreness. 

Strength training challenges out bodies in multiple positions under load, often those positions are very similar to our natural movement patterns. Squatting, hinging, lunging, pressing and carrying. This variety of movement trains our body to be more robust, meaning longer periods of sitting may not be as detrimental vs. not having done any strength training. 

A back strengthening plan should include all of the movement patterns mentioned above, as most will train it directly or indirectly. If you do not have access to a gym or feel you are too beginner to use these movements, there are many bodyweight exercises that can help with back health.

• Cat Cow with thoracic rotations
• Roll downs into walkouts
• Forearm plank
• Side planks
• Glute Bridge
• Prone supermans
• Bodyweight RDL
• Resistance band rows

This selection of exercises has a big focus on the posterior chain muscles (back of the body) and will all have a huge benefit to getting stronger and a greater range of motion through the back.

Our recommendation is to build your own tailored back pain management plan. This should include regular exercise and movement, daily stretching and of course strengthening the back muscles, and your body as a whole!

Interesting in hearing about how personal training can help fix that back and keep it that way? We’d love to tell you more! Why not contact us today?

Lower back pain can be annoying, stressful and completely debilitating if left untreated. The question is, why does it get worse when we’re sitting down?

This article will run through the detrimental effects sitting can have on your lower back and body in general as well as ways to alleviate pain. 

How can sitting cause lower back pain?

Have you suddenly found yourself getting lower back – despite sitting for the same number of hours you used to sit for pre-pandemic?

During various lockdowns, a lot of us went from a comfy big office chair to the spare wooden chair that usually only comes out when the whole family comes round.

Working from home has been great for some, but for others new niggles, aches and pains have started to arise and are a lot more common than they used to be. Sitting for long periods of time is extremely detrimental to our overall health as well as posture, general movement capabilities and mobility capacity.  

Sitting is considered to be a stress position and sitting for long periods of time causes compression of the spine and a reduction in blood flow. How you sit, what you are sitting on, the height of your desk, or being contorted into a weird cross legged position will all contribute to increased stress and compression through the back leading to lower back pain. 

Poor posture, pinched nerves, muscle degeneration and increased weight gain are just 4 main complications from sitting for long periods of time. 

Why is sitting so bad?

Sitting for long periods of time in one position can lock your body into said position. When trying to stand up or move the tightness and almost burning sensation we get is your body trying to recover from this locked unnatural position. Over time a more pronounced slouch is noticed as the muscles of the back get weaker and the muscles of the chest get tighter. Early detection of your sitting position is the best way of preventing further complications from poor posture. 

Pinched nerves in the back but predominantly in the lower back can be caused by an increase in tension and compression due to sitting down for too long. Pinched nerves can trigger other symptoms like neck pain or sciatic nerve pain when pain is referred to other parts of the body.

Muscle atrophy

Muscle atrophy is caused when the muscles are not used. Consistent movement and exercise is required to keep muscles mass and the ability to support you in the correct position. Sitting for long periods can lead to muscular atrophy, where muscle groups like your glutes and leg muscles become unable to support their own weight.  

Not only does sitting for long periods potentially cause a loss in muscle mass, it can cause an increase in body fat percentage as well. Moving is required to burn calories. If sat down for long periods, no movement or exercise is being done. No calories are being burned and this can lead to an increase in the likelihood of developing heart disease, diabetes, or stroke. 

Why is existing lower back pain made worse by sitting?

Lower back pain is defined as pain in the vertebrae designated L1 through o L5. These compromise the part of the spine that curves inwards at the base. As said earlier, sitting is considered to be a stress position, so if you have existing lower back pain, sitting for any amount of time is going to be painful and likely to make your symptoms worse. Sitting in a slouched or hunched over position can put strain on the discs, the fluid- filled cushions that protect the vertebrae from running together.

By sitting down your back muscles are not getting any stronger and your posture isn’t getting any better. Back strength and improved posture are two key components to getting you back to full health.  

What’s the best sitting position for lower back pain?

If you are experiencing lower back pain, ideally you should refrain from sitting. However in the real world this is not always possible. If you do need to sit there are a few pointers you can follow that create a better seated position and posture to help alleviate pain but also not make things any worse. 

• Sit for as little as possible- 10-15minutes at a time
• Sit with a back support at the curve of your back. A rolled up towel works well or most new office chairs these days have lumbar support build into them
• Keep your hips and knees at a right angle. Using a footstool if necessary as your legs should not be crossed but instead flat on the floor.

When it comes to your desk and monitor there are a few rules to follow to make sure you are set up for success.

• Monitor: Top of the monitor should be at eye level and slightly tilted. A distance of 45-70cm between your eyes and the monitor screen is optimal.
• Arms: Shoulders should be relaxed, forearms parallel to the floor and minimal bend at the wrist.
• Chair: Should have a backrest and an arm rest and should be height adjustable.
• Legs: As said above, hips and knees at right angles, thighs parallel to the floor.
• Feet: Parallel to the floor. Use a footrest if necessary. 

Some exercises to help with lower back pain

Most exercise including pilates, yoga and strength training are proven to reduce lower back pain. Increasing full body strength, core strength and control, increasing blood flow and improving movement mechanics are all contributors to reducing pain through the lower back.

However I have listed a few exercises below that will help if you are at the start of your journey:

Glute Bridges or Supermans are perfect for improving strength and mobility through the lower back.

Glute Bridges work a person’s gluteus maximus, which is the large muscle of the buttocks. This muscle is engaged when there is movement from the hips. Whether this be into squat movement or a hip hinge movement. The gluteus maximus is one of the most important muscles in the body, and keeping it strong can help support the lower back. 

To perform a bridge:

• Lie on the ground and bend the knees, placing the feet flat on the floor hip-width apart.
• Press the feet into the floor, keeping the arms by the sides.
• Raise the buttocks off the ground until the body forms a straight line from the shoulders to the knees.
• Squeeze the buttocks with the shoulders remaining on the floor.
• Lower the buttocks to the ground and rest for a few seconds.
• Repeat 15 times and then rest for 1 minute.
• Do 3 sets of 15 repetitions.

The superman exercise helps improve strength through the back extensors. These help to maintain good posture and run along either side of the spine. Weak back extensors can reduce spinal and pelvic support, but superman’s can help with this.

To perform a Superman:

• Lie face down on the ground and stretch both arms out in front of the body, keeping the legs stretched out and flat on the ground.
• Raise both the hands and feet, aiming to create a gap of about 6 inches between them and the floor.
• Try to pull in the belly button, lifting it off the floor to engage the core muscles.
• Keep the head straight and look at the floor to avoid neck injury.
• Stretch the hands and feet outward as far as possible.
• Hold the position for 2 seconds.
• Return to the starting position.
• Repeat 10 times.

Both of these exercises can be progressed by increasing the number of reps performed.

What other therapies can help with lower back pain?

Depending on what is causing your lower back pain will determine which therapies will help alleviate the pain. Back pain doesn’t sort itself out on its own, however 9 times out of 10 it will be something simple in your daily routine that you can change to prevent it getting any worse and turning into pain that is completely debilitating.

Alternative therapies such as physiotherapy and chiropractors use a multitude of methods depending on your symptoms and causation. Always seek professional advice rather than medicating yourself.

Interested in hearing how personal training can help you deal with the pain of sitting in a chair all day? We’ll love to hear from you and tell you what we can do!

Tightness in the lower back is an all too common problem.

While some back issues may be caused by a single traumatic incident or injury, more often than not nagging lower back pain can sneak up on you. Everybody is different, so there’s no catch all reason why people suffer from lower back pain and therefore no ‘one size fits all fix.’

However, this blog will outline some of the most common causes and some potential fixes.

What causes tight muscles in the lower back?

Broadly speaking, the most common causes of lower back tightness are (outside of trauma or injury) are:

1. Tight hip flexors
2. A weak core
3. Weak or tight glutes

Most likely, it’ll be a combination of all 3. If you have all 3, you may end up with an anterior pelvic tilt, meaning your pelvis is being pulled forward excessively. This will cause significant stress on your lower back throughout the day.  This can be exacerbated, or even caused by, sitting down for the majority of the day, without adjusting for a variety of postures.

Why do some people get lower back pain after exercise

There are myriad reasons why you may feel lower back pain after exercise, for the purpose of this blog we are going to disregard trauma, such as issues like pulled or strained muscles or slipped discs. If you suspect this may be the problem, it’s vital you seek expert medical help.

If you consistently feel nagging lower back pain after exercise, the likely culprits are: 

1. Improper form
2. Inadequate load management
3. Delayed Onset Muscle Soreness

Performing certain movements with shoddy technique can lead to excessive strain being placed on the lower back. The most common culprits are hinging and squatting patterns. Failing to properly engage your core and glutes in these movements can lead to excessive movement in the lower back, causing the muscles to become overworked and may lead to discomfort. 

Movement in the lower back is something of a boogeyman in the fitness industry. Often people will feel that anything other than total spinal rigidity can lead to catastrophe and avoid spinal flexion at all costs. However, this can lead to further problems down the road. There’s nothing wrong with performing movements that involve spinal flexion and extension, as long as they are controlled, progressed sensibly and performed intentionally. After all, your body is designed to move in that way. The issue comes when excessive movement in the lower back comes from a lack of control in the movement, meaning those muscles are exposed to loads and volume they are inadequately prepared for.

Sometimes pain in the lower back may not be caused directly by movement in that area. For example, if you were to perform an excessively high volume of squats or deadlifts, even with perfect form, you may find this leads to tightness in your hip flexors which can be a contributing factor to lower back pain.

If you feel some soreness in your lower back after a gym session it may not be anything to worry about. Just like any other muscles in your body, if you train your lower back you may experience delayed onset muscle soreness. Don’t be afraid to feel your lower back if you’ve performed exercises that specifically target it, this is all part of the process when it comes to strengthening the low back. 

How to avoid lower back pain from gym sessions

The best way to avoid lower back pain from training is to address the issues above. First and foremost, ensure your form is on point. If you feel your lower back in a movement where that is not your intention, take the time to find the root cause and address it. Linked to this is proper load management. If your training volume is excessively high and you find yourself suffering from lower back discomfort, adjust it accordingly.

If you suffer from tight hips, it may be worth adding some hip mobilisation work to your warm up routine, as well as ensuring you’re adequately bracing your core and using your glutes effectively. It may be worth adding some prep exercises to your routine to help you ‘find’ these muscles during your working sets.

Tight lower back stretches

It may sound counterintuitive, but if your lower back feels tight it’s probably not in your best interests to try and stretch it. 

Stretching the lower back directly may provide immediate relief that is usually short lived and may cause a more severe counter reaction. 

Unfortunately, solving lower back tightness is a long term process, most likely involving strengthening the core and glutes while programming appropriately. However, for short term relief that’s less likely to cause further discomfort later, opt for stretches to loosen up the hip flexors. 

Below are 2 of the best stretches for loosening your hips to relieve lower back discomfort:

Half Kneeling Hip Flexor Stretch

This is the most common hip flexor stretch you’re likely to see. Unfortunately that also means it’s the one you’re most likely to see performed incorrectly. However, when performed properly this stretch will loosen and strengthen your hips, improve your posture, and could help ease back pain. 

First of all, place a pad on the floor or find a soft surface to kneel on. From here, “square”  off your hips so they’re facing forward, and are level with each other, with your shin pointed directly behind you. Bring your ribs down by exhaling completely and bracing your abs.

Tilt your pelvis forward to ensure you aren’t posteriorly tilted. Squeeze the glute of the kneeling leg with increasing force until you feel the stretch in the front of your hip. Ensure your lower back is not arched.

Half Pigeon Stretch

If you’ve ever taken a yoga class or followed a workout video online, you’ve probably given this stretch a go. It’s a fantastic way to open up your hips as well as stretching your glutes and piriformis and can provide relief from a tight lower back.

Start in a high plank (or in downward dog if you’re familiar with it), inhale and lift your left leg up and back, keeping your hips as level as you can.

Inhale and draw your left knee forward underneath your body, with your left knee heading toward your left elbow.

Gently lower your shin to the mat, keeping it as close to parallel with the top of the mat as you can. Sink forward from your hips, collapsing gently over your left shin to deepen the stretch in your left hip.

Strengthening the lower back

Often, a tight muscle is a weak muscle. Therefore it’s vital not to neglect the lower back when it comes to your strength training routine. As mentioned above, all too often people are afraid to train their lower backs for fear of injury. However, the key to being pain free is to be robust.

Your body is incredibly adaptable and has incredible capabilities. As long as exercises are performed safely, training load is managed appropriately and there’s enough rest, there is no reason to avoid strengthening your lower back.

What does a back strengthening workout plan look like?

For most trainees, lower back isolation work may not be necessary. Your lower back plays a role in a number of exercises where it is not necessarily the primary target muscle group. 

For example, in a bent over row the lower back provides rigidity, same goes for the deadlift, RDL and pretty much any hinging movement. If you want to emphasise the lower back as part of a higning movement, a limited ROM exercise such as the rack pull (performing a deadlift from higher up, by elevating the bar in a rack) will place more emphasis on the lower back.

For less experienced trainees, body weight exercises such as supermans or bird dogs are a good option for developing a base of lower back strength.

If the goal is to avoid lower back pain, an emphasis on glute and core exercises would also be advisable.

In terms of programming volume, training the lower back is not dissimilar to any other muscle. Generally speaking, for a strength focus the target number of reps will be lower, with a heavier resistance. Anywhere between 1-8 reps for a total of 3-10 sets may be programmed, with the higher number of reps being geared more towards a strength/hypertrophy goal. For hypertrophy (muscle growth) the number of reps will generally be higher. Somewhere between 3-6 sets of 7-12 reps is a good rule of thumb. Muscular endurance will require reps in the 15-30+ range. Training within all of these rep ranges is key to a well rounded lower back training regiment.

As with any other muscle, the principle of progressive overload applies. In order to stimulate growth, the muscle needs to be continually  challenged with an increase in intensity. Start at the lower end of volume, and adjust as your progress.

If you’d like to hear more about how personal training could help you say goodbye to tight back muscles for good – we’d love to hear from you!

The dreaded pulled back. Not only frustrating and inconvenient, but painful as well. And seems to always happen from the most unexciting of tasks, like a sneeze, or picking up a pen!

If we knew exactly when it was going to occur, I’m sure everybody would ‘squat down’ with perfect technique to pick up the pen, or farmers carry the shopping from the car standing tall and strong. But we never really know and that’s why much of the focus is to the ‘cure’ of a pulled back rather than the prevention.

Here, we’ll look at what a pulled back is – and take a detailed look at what some gym- and therapy-based work might look like for a pulled back.

What is a ‘pulled’ back muscle?

A pulled muscle is the general name used to describe a muscle strain.

A strain occurs when muscle fibres tear, the severity of that tear can be very minor or extreme.

If you’re lucky the pain will only last a few days, but if you’re unlucky, a pulled muscle can leave you in agony for weeks! The good news is that you can manage and treat the issue, and there are even methods to reduce the chances of it happening again in the future. 

What are some symptoms of a pulled back muscle?

Other than the general feeling of ‘not being able to move’, what else can you expect to be a symptom of a pulled back muscle?

Well, firstly we need to understand where the ‘pulled muscle’ has occurred and we can then identify possible symptoms. The back has three distinct portions; the lower, the middle and the upper back. Each with slightly different common areas of pain. 

A pulled muscle in the lower back can be a real pain in the arse, quite literally! It can feel like a strip of tight & tender muscle going across the small of your back and sometimes into the top of your glutes. Not comfortable at all! You may find it particularly challenging to move at the hips, so this would include bending forwards or squatting down to tie your shoe laces. 

If the pain continues for a longer time, it’s not only physical symptoms people may experience. Struggling to sleep in a comfortable position can make the next day very challenging, and before long this will start to affect mood, energy and general focus during the day. 

What kind of treatment is good for a pulled back muscle?

The treatment plan for a pulled back muscle will vary between individuals. We need to consider how the pull occurred, the severity of it and how much it is impacting somebody’s life.

A severe back pull from a car collision would require medical diagnosis before treatment plan is decided, any may even need prescribed medication to assist the recovery process and pain management.

A pull from awkwardly lifting the TV may be treatable at home with low maintenance methods. Applying cold straight away can reduce swelling of the muscle tissue and kickstart the recovery process.

Also – rest as soon as possible! That doesn’t mean lying still for days and days, but allowing some time to relax the muscle and stop the movements which may have cause the pull in the first place. 

Once movement is restored, stretching the area may be beneficial to getting fresh blood flow to the muscle and help with further recovery. Remain cautious with this, it’s easy to add more but more difficult to take away if you overdo it. We don’t want another pulled muscle!

What would you suggest to someone who had a pulled back muscle? 

On top of what has already been mentioned above, when someone experiences a back pain I would always recommend that they go and see a qualified professional who can help and guide further such as an osteopath, physiotherapist or chiropractor. Whilst in the acute phases of the injury the physiotherapist or qualified professional may not be able to perform a direct treatment/immediate recovery treatment, they will be able to advise on an effective recovery strategy with self exercise which can be done throughout each day at home or in the workplace.

On top of going to see a qualified professional, we would always recommend that you keep mobile and try to avoid staying seated for long periods of time as this will likely tighten muscles further and cause increased tension.

In general, when your body is in pain or experiencing pain, the muscles will become tight. By performing gentle movements like walking or just moving around the home or the workplace you can increase the mobility which will therefore help with some relief of pain. We would not recommend carrying out heavy exercises or doing anything that causes more pain than you are already in.

What are some at-home pain relief techniques if you have a pulled back muscle?

There are a number of things that you can do when at home when experiencing back pain or when you have a pulled back muscle. As per the above, it is recommended that light movement such as walking or moving around your home or place of work is performed in order to prevent other muscles around the body getting tight and potentially causing even more discomfort.

Another simple, but effective, exercise is to lie on your back with your feet up at a 90° angle on the sofa. Imagine lying on the floor on your back with your knees bent and your calf muscles rested on your sofa. In this position your pelvis is neutralised and the muscles in and around the lower back which connects to the pelvis are allowed to relax. By allowing these muscles to relax, you can help with some pain relief and also aid the process of recovery.

It must be noted that in any instance of muscle tear, it takes time to heal and often times specific rehabilitation exercises and stretches are required.

What professional therapies can help with a pulled back muscle?

Physiotherapy is an excellent first stop if you have experienced back pain or have torn a muscle in your back.

An Osteopath can also provide an excellent treatment and recovery plan to help you on the road to recovery.

We would advise always ensuring that you see a qualified health professional and not just a massage therapist who thinks they know what they are doing. The back in particular is a highly complex structure and it is essential that you hire the right professional, with the right experience to help you.

Long-term, remaining strong and supple is the ultimate recovery tool and furthermore helps with prevention of further injury recurrence.

How can you prevent pulled back muscles going forward?

What can we do to ensure we don’t end up in this pickle again? Well, we know a pulled muscle is sometimes out of our control, but there are things we can do to reduce the chances of it happening again.

A common belief is that strength training puts your back at constant risk of injury, and should be completed with absolute caution. When in fact, strength training is perfectly safe, assuming correct technique is used and can be pivotal in improving your back health & avoiding further pulled muscles.

Collisions, falls, awkward landings, lifting off balance are all big causes of pulled muscles. Strength training improves our muscular strength, coordination, ability to absorb force (land) and of course, lift things properly. We could say it’s a match made in heaven!

If you’re looking for a fix after your most recent pulled muscle, strength training is still our top pick. Exercises should be adapted to suit your current fitness level, and as always performed with solid technique or under the watch of an experienced coach.

If you’d like to hear more about how we get get you back on the road to being pain free – why not get in touch?

Our specialist area is making people stronger, healthier, and more mobile – but we’re often asked what’s caused pain or weakness issues in the first place.

Since back pain is one of the most common pain issues, we’ve decided to take a detailed look at the ‘thoracic spine’ – as it plays a foundational role in all shoulder and arm movements.

Adequate thoracic spine mobility is key for upper and lower body function. Poor T-spine mobility may be the root cause of shoulder, neck, and back problems.

What makes up the thoracic area?

Your thoracic spine sits below the cervical vertebrae in your neck and above the lumbar vertebrae in your lower back. It should be able to move forward, backward, and side to side, as well as rotate. 

The muscles of the thoracic region can be arranged into 3 categories:

• Superficial muscles, found just under the skin and visible in lean individuals. These muscles include the latissimus dorsi, the trapezius, levator scapulae and the rhomboids. 
• Intermediate back muscles, these elevate and depress the rib cage. There are two major muscles within this category the serratus posterior superior and the serratus posterior inferior.
• Finally the Erector Spinae and Transversospinalis Group (intrinsic back muscles). These aid in movement of the vertebral column and help control posture.

What are some causes of thoracic pain?

Pain in the thoracic regiuosn is normally related to poor posture or myofasical muscle pain or tension. 

Some common causes are:

• Sitting or standing in a forward head or slouched posture for extended periods
• A lack of muscular strength 
• Overuse injury

Be aware, this list is not exhaustive list and should not be treated as a diagnostic, rather these are some likely/common causes.

Stretches to help thoracic pain

Stretching a stiff thoraicc spine may help provide some temporary relief and may be effective in improving short term mobility prior to a workout, however it will not act as a long term fix. In order to avoid thoracic pain, a combination of strengthening the thoracic region and amending lifestyle factors will be more effective.

T Spine Bench Stretch

This can help loosen the upper back stiffness that can come with a slouched ‘desk posture.’ It will hit the muscles of your upper back and rear delts as well as the lats and triceps.

Take a full kneeling position with a bench 1-2 feet in front of you, depending on the length of your arms. Take hold of a dowel, pvc pipe or similar with both hands, keeping your palms facing your body. Place your elbows on the edge of the bench and sit your glutes back towards your ankles. Keep your knees under your hips to avoid arching your lower back and avoid letting your head drop.

Brettzel Stretch

In terms of bang for your buck, this is one of the most effective stretches out there. It’ll hit your lower back, hip and quad while improving thoracic mobility.

Lie on your side, with the knee of the leg that’s on top bent. Your knee should be about in line with your belly button, the other down in a neutral position. Take hold of your bent knee with the arm on the floor, reaching under the leg and gently pull it towards the floor. Take hold of your other ankle with your other hand and pull the sole of your foot towards your glutes. If you don’t have the mobility to do this you can use a towel or ankle strap.

With each exhalation, rotate your shoulder away from your top leg.

Dynamic Thoracic Openers 

This can be used as a means of increasing thoracic spine mobility and opening up the upper back before an upper body workout.

Lie on your side with one knee propped up on a block or foam roller and the other leg outstretched. Place your hands together on the floor in front of you. Under control, bring one hand towards the floor on the opposite side.

Ensure you’re rotating through the upper back and not the shoulder. Keep your knee fixed to the foam roller or block, as soon as it starts to lift, that’s a sign you’ve hit the end of your range of motion, and any further movement will come through compensations in the lower back.

Dynamic T Spine Mobilisation 

Set up in the same way as the T Spine Bench Stretch described above- take a full kneeling position with a bench 1-2 feet in front of you, depending on the length of your arms. Take hold of a dowel, pvc pipe or similar with both hands, keeping your palms facing your body.

Place your elbows on the edge of the bench and straighten out your arms. To perform the movement, sit your hips back towards your ankles while simultaneously curling your hands towards your head, keeping your elbows in contact with the bench. Ensure you’re in full elbow flexion in the bottom position and maintain a neutral head position. Brace your core throughout and focus on extending through your upper back and flexing through the shoulders.

Exercises to help thoracic pain

The following exercises are likely to be included in a programme that has a focus on thoracic strengthening and mobility:

Thoracic Spine Extensions on a Physioball 

A T-spine extension flexes your spinal erectors to lift your back upward. To perform, kneel in front of an exercise ball and place your stomach on it. Place both hands behind your head and allow your chest to sink forward. Now, flex your entire back and raise your chest off of the ball. You’ll feel your lower back activate — hold that position for a few seconds, then lower yourself back down. 

Seated Face Pull to Z-Press

The seated face pull is a great corrective posture exercise for a couple of reasons because it forces you to work important posture muscles from a seated position. When you’re seated on the ground, your postural muscles are already working to keep you upright.

Loop an exercise band around a pole or a squat rack. Sit down on the floor, about two feet away from the band’s anchor point. Place both of your wrists inside one end of the band and spread your arms apart, so they make a “W.” Now, extend them forward and then pull them back, keeping your arms bent at 90 degrees. Once the band is right in front of your face, press your hands up. 

Half-Kneeling Single-Arm Cable Row

The half-kneeling single-arm cable row addresses two key components of posture. By starting in a half-kneeling position, one can stack their ribs over their hips, creating better postural alignment.

Adding the row on the cable machine creates an element of rotation that forces the body to stabilize throughout the movement. Not to mention, you’re also strengthening and targeting your back muscles.

Attach a handle to a cable pulley and set it to about mid-height. Grab the handle in one hand and step back about one foot. Kneel, keeping your torso upright. The knee opposite the arm holding the handle should be up. Row the handle to your side until your elbow passes your torso, ensuring your shoulder does not roll forward, and then switch hands and knees. 

Treatments to help thoracic pain

Massaging the area around the thoracic region may provide some temporary relief, as with the stretches above it is not a long term fix.

The causes of your thoracic pain are likely to be unique to your individual circumstances, therefore an expert physio will be able to diagnose the root cause and provide a plan to improve the issue.

In the long term, working with a qualified personal trainer to strengthen the area is your best bet.

Avoiding thoracic pain going forward

There are 3 key areas to address to avoid thoracic pain going forward.

First of all, strengthening the areas around the thoracic region, there are myriad movements to strengthen this area. The examples given above are just a select few.

Secondly, and linked to the first area, is correcting lifestyle factors. This will include sitting in the same slouched or forward head posture for extended periods. As the areas of the thoracic region get stronger, this will become easier.

Finally, establishing proper breathing function. The primary muscle controlling our breathing should be the diaphragm, a powerful dome-like muscle inside our chests. Our breathing pattern should be slow, deep, and rhythmic, following a path from nose to belly.

Unfortunately, this path is often derailed by the stresses of modern life.

These stresses can shift our breathing pattern away from our stronger lower ribs and towards the weaker upper ribs. This breathing pattern is designed for use in extreme circumstances (e.g when we’re being chased by a predator!) and leads to shallower, shorter breaths.

Shallow breathing means we take in enough oxygen but excrete too much carbon dioxide. This leads to changes in posture of the head and neck, clenching of the jaw, grinding of the teeth and can even negatively impact cognitive function. Taking the time to focus on diaphragm breathing will pay dividends in preventing thoracic pain long term.

Keen to hear more about the thoracic spine and how we’d build these kinds of exercises and stretches into a personalised programme? Why not get in touch!