Thoracic Spine Pain - Five Tips to Beat It!

spinal stenosis

Thoracic spine pain affects so many of us, and with an increasingly sedentary lifestyle this can only get worse. So often, back pain solutions and exercises are aimed at the more easily mobilized lower back, but this article is specifically about ways to relieve upper back pain.

Hunched over a desk or in front of a computer, or hours spent driving can all contribute to that stabbing discomfort between the shoulder blades. Thoracic spine pain is very often caused by bad posture, especially while seated, leading to imbalances in the complex muscle, joint and ligament structures in that area. Paying attention to correct posture is helpful, but making sure all the muscles are toned and the vertebrae correctly aligned should bring about better posture automatically. Here are five of the best approaches to beating this limiting condition for good...

1. Chiropractic. If the thoracic pain is severe or chronic and you need a kick-start, chiropractors can sometimes offer instant relief in this area. However, chiropractic should be used like a service for your car - it needs to be done, but in between services, you need to take responsibility and keep your spine in good condition yourself.

2. Light weight training. The thoracic spine is harder to mobilize than the lumbar spine, so certain specific exercises need to be done. I have found that a one-arm row using a dumbbell or other improvised weight works wonders for getting the muscles loosened and improving blood flow to the area. Do a couple of sets in the mornings as a warm up before stretching.

3. Yoga. Many of the yoga postures help to relieve thoracic pain. The simple seated forward bend can be a great relief, as can the shoulder stand and plough positions, which extend the thoracic area in a way that's hard to do with any other method.

4. Inversion tables. These wonderful inventions are a godsend for the lower back, but can be just as good for the thoracic spine too, reversing the crushing strain of gravity that can contribute to all these conditions. Go get one!

5. Hanna Somatic Movement Education. This fantastic way of balancing the entire body is so incredibly gentle you might think it's not doing much, but it is perhaps the most complete system for keeping the body pain-free. Find out more about it at the link below.

Of course diet is also a contributing factor, and to learn about foods that cause inflammation and alkalising foods that reduce inflammation is one of the best things we can do in our search for perfect health. Add to that the knowledge of your Ayurvedic body type and how the Ayurvedic doshas relate to food choices, and you will be well on the way to super health!