The thoracic spine (middle of your back) is often overlooked because it sits between the more mobile cervical (neck) and lumbar (low back) regions. It is a key part of the spinal puzzle that needs to be solid and stable yet still have good mobility. Problems begin in the thoracic spine because of more people on smart phones and computers (have I mentioned before that sitting, especially in hunched position, isn’t good for the spine? 🙂 ) Though there is often not a lot of pain in this region, I am seeing more patients with an increased curve and decreased mobility. Even if you’re not feeling pain in the mid back, any misalignment there can cause pain elsewhere on the body so make an appointment today. After I adjust your thoracic spine, try these three stretches that can help with mobility and lessen pain.

Cat- Cow/CamelGet down on all fours, round your back toward the ceiling and allow head to drop. Hold for 5-10 seconds.Press your stomach towards floor while raising your head and buttocks. Hold for 5-10 seconds.

Repeat 5 times and do 2x/day.

Foam RollerCenter foam roller under mid back, perpendicular to body. Extend mid back and hold for 5-10 seconds. Make sure abdominal muscles remain tight.

Bruggers Posture BreakSit at the edge of your chair. Turn feet out slightly, with feet wider than hip width. Tuck your chin slightly. Deep breath with abdomen and slowly exhale while: rotating arms outward, spreading fingers wide and lifting chest.

Repeat 2-3x/hour while working at desk.

If you have more questions, feel free to contact us at Dawson Chiropractic in Altoona.