Exercising with Mid-Back (Thoracic) Pain
Exercise has been shown to improve symptoms associated with spinal pain. It is important to remember that there is no magic recipe for what exercises you should perform.
Pain is much more complicated than we used to think. We know that pain can be affected by many different factors including fear, anxiety, social circumstances and mood amongst other things.
We know generally now than getting moving quickly after an injury is very important and lessens the possibility of someone developing chronic or persistent pain.
The key to success and getting the most out of your exercises is to:
You may find that these exercises slightly increase your symptoms initially. You should find that the exercises themselves become easier to do and that you begin to move more easily.
A rehabilitation programme starts with easier exercises and then needs to be progressed until you are able to do the activities you need to do with less pain, so don’t give up too early!
These exercises can take up to 12 weeks for you to notice a great improvement, although you may notice a difference sooner than this. If you do not improve over 12 weeks, or get worse despite the exercises, then please contact your health professional.
How much should I push my exercises?
Pain during your exercise
Aim to keep your pain under five out of 10 during exercise (in green or amber zone). If your pain is over this, then you can modify the exercises by; reducing the amount of movement or number of repetitions during an exercise, reducing your speed, or increasing rest time between exercises.
Pain after exercise
Your pain or other symptoms should return to your pre-exercise baseline within 30 minutes of exercising. You should not feel an increase in your pain or stiffness the next morning.
It is normal to feel some muscle soreness from doing exercise that you have not been used to. You should not worry about this and it should improve with time.
Click HERE for a printable version of the first section
Before undertaking the suggested exercises please review our disclaimer. Please click HERE
Section 1: Mobility Exercises
Despite being in pain it is important to maintain your range of movement in each direction. Moving into slight discomfort is encouraged.
Remember it is normal to have some pain and discomfort when exercising which should improve the more you practice. If your pain worsens and does not ease by reducing your exercises or having more recovery time between sessions please contact your GP or health professional. If you experience dizziness doing any of these exercises, you should stop and seek the advice of your health professional.
Click HERE for a printable version of the mobility exercises
1. Wall Rotations
To do this exercise – set yourself in a deep lung position the back leg bent with knee on floor (with pillow underneath) and resting on wall. The front leg with foot flat on floor and hip flexed to 90 degrees.
The arm closest to the wall should be raised to shoulder level and the other arm in line. Then twist the upper back and move the arm that is not on the wall round as far as you can. The arm on the wall remains at shoulder height and does not move.
Ensure that your head follows the arm as it moves round and return back to the starting position. Do 20 times. 3 times a day on both sides.
2. Kneeling Rotations
You can do this exercise on either the floor or top of your bed.
To do this exercise – go into a kneeling position with your knee supported by a pillow. Bring your bottom towards your heels to minimize the movement of your lower back. Rest your elbows and forearms on the floor in front of you. Place one of your head behind your neck, with other arm remaining on the floor. Twist your upper back and move your elbow so that it is pointing towards the roof. Then return the elbow so that it touches the floor. Do this 20 times. 3 times per day on both sides. The second part of the exercise is the same starting position but this time the elbow does not need to contact the ground. Do this 20 times. 3 times per day on both sides.
3. Rolled towel extension
Prior to this exercise roll a few towel to make a thick and fairly sturdy roller
To do this exercise – lie on your back in crook lying position with both knees bent and feet flat on floor. Position the rolled towel in the mid back position. Cross one leg over the other in order to minimize the low back movement. Place both hands at the back of your head. Then let your shoulders and head slowly bend backwards. The slowly return
Do this 20 times. 3 times per day
To increase range further do the same set up but this time keep arms as straight as possible with a weighted object in your hands and bend backwards over the rolled towel and then return to the starting position.
4. Preacher Position
To do this exercise – in kneeling position with knees supported by a pillow. Bring your bottom back towards the heels to minimise the movement of the low back spine. Rest your elbows on a table or bed suface holding onto a broom/mop/walking stick or pole with your palms facing behind. Arch your upper back and then lower your chest towards the floor.
Do this 20 times. 3 times per day.
5. Side Lying Rotation
To do this exercise – side lying with the leg on the floor straight. The uppermost leg bent to 90 degrees and supported by a few pillows. The arm on the floor is resting at shoulder height. With the uppermost arm lying on top for the starting position. Keep arm straight. Move your uppermost arm away, let your head follow your hand and move as far as possible. The return to the starting position.
Do 20 times. 3 times per day. Do on both sides
Section 2: Strengthening Exercises
Strengthening exercises have been shown to increase thoracic movement, reduce pain and build strength.
Remember it is normal to have some pain and discomfort when exercising which should improve the more you practice. If your pain worsens and does not ease by reducing your exercises or having more recovery time between sessions please contact your GP or health professional. If you experience dizziness doing any of these exercises, you should stop and seek the advice of your health professional.
Click HERE for a printable version of the strengthening exercises
1. Over Head Squat
To do this exercise – go into a deep a squat as possible. Hold onto a weighted object in both hands. Keep arms straight and lift up and over your head. Return the arms to chest level then repeat.
Do 15 repetitions, 3 times per day.
2. Front Squat
To do this exercise – rest a pole/walking stick/brush/mop over the shoulders. The slowly bend both knees and lower you bottom down towards the floor. Then slowly straight up and squeeze your bottom muscles.
Do 15 repetitions, 3 times per day.
3. Wall/Floor Angels
To do this exercise – lie on floor in crooked lying position with knees bent and feet flat on floor. Move shoulders to 90 degrees and palms facing up. Hold onto hand weights. The slide arms arms up and return to starting position.
Do 15 repetitions, 3 times per day.
Also show doing the angles against at wall.
4. Y-lift
To do this exercise – lie your chest and stomach on either a chair or exercise ball. Arms at 45 degree angles with thumbs facing upwards. Lift your shoulders and back backwards. Hold for 3 seconds and slowly lower to starting position.
Add hand weights once you have correct technique.
Do 15 repetitions, 3 times per day.
5. Prone overhead press
To do this exercise – lie on your stomach on top of your bed holding onto walking stick/mop/broom or pole. Have arms straight out in front holding onto the pole. Then pull the pole down your back with elbows at 90 degrees the return.
Do 15 repetitions, 3 times per day.
6. Bird-dog exercise
To do this exercise – in kneeling with knees supported by pillow. Hands under your shoulder. Knees under your hips. Take one leg out behind you. Point your toes. Then reach out with the opposite arm.
Aim to hold position for 60 seconds with minimal wobble on both sides.
To progress – bring your elbow towards your knee and touch and return to the starting position. Do this 5-15 repetitions, on both sides 3 times per day.
7. Weighted Woodchop
To do this exercise – lunge position, no slouching of the mid back by retracting the shoulder blades. Hold onto weight starting slower at hip height. The rotate round so that you are now in a lunging position on the other leg facing the other way with weight above shoulder height (like swinging a golf club).
Switch sides and repeat.
Do for 15 repetitions, 3 times.
8. Kettlebell Swing – Rotation
To do this exercise – feet shoulder width apart and flatten back into a table top position. The arm you are not exercising remains straight. The exercise arm holds onto the kettlebell. Arm straight and swings round. Ensure your head follows the weight. And then return to starting position. Repeat on both sides.
Aim for 5-15 repetitions. 3 times per day.