Closeup of a woman's upper back.

 

Thoracic Back Pain Treatment 

Body Part:
Back

Equipment:
Midi Foam Roller

Level:
Beginner

Roland Liebscher-Bracht in a white shirt is kindly smiling.

Roland Liebscher-Bracht

Germany’s trusted pain specialist

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Roland & Petra

THE PAIN SPECIALISTS

Over 30 years of research and hands-on experience make the Liebscher & Bracht pain therapy what it is today: an outstanding approach to naturally treating pain conditions. Making use of the mechanics of the body, it offers people the chance to free themselves of their discomfort by using unique and incredibly useful techniques. All this happens without having to rely on medication or operations.

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The Liebscher & Bracht Back Pain Guide

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6-Minute Thoracic Back Pain Treatment 

If you’re experiencing sharp pains, stiffness, or general aches and pains in your thoracic back (your middle or upper back) because of:

  • tense, irritated muscles, 
  • strained muscles or tendons,
  • a sprained ligament, 
  • or osteoarthritis or rheumatoid arthritis,

our 3-step thoracic back pain treatment may be able to relieve your discomfort. All you need for the routine is our Midi Foam Roller. Below our exercise video, you’ll find information about your thoracic spine and the common causes of the injuries and conditions our treatment helps against. Jump to our routine to start exercising.

Please see a doctor if you are experiencing severe pain in your back, the pain persists, worsens, interferes with your daily activities, or your back feels numb, tingly or weak, you have difficulty breathing, walking, maintaining balance, or you’ve lost control of your bladder or bowls.

Liebscher & Bracht's Foam Roller Set

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A man is standing in a corner with his hands on the wall while Roland Liebscher-Bracht looks on.

Exercise 1: Thoracic Back Wall Stretch

  • Stand facing the corner of a room.
  • Lock your elbows and raise your arms until they are horizontal to your shoulders.
  • Place your hands on the wall.
  • Slowly lean your upper body into the corner until you feel a stretch through your pectoral muscles and in your upper back.
  • On each exhale, intensify the stretch by leaning closer to the corner.
  • When the stretch reaches what you feel is peak intensity, hold for 2 to 2.5 minutes.
  • Finish and slowly step away from the wall.
    A man is laying on the floor with the Midi Foam Roller under him while Roland Liebscher-Bracht looks on.

    Exercise 2: Horizontal Foam Roller Stretch

    For this exercise, you’ll need our Midi Foam Roller.

    • Lie on your back.
    • Place the Midi Foam Roller under you with your thoracic spine (upper spine) in the protective groove.
    • Fully extend your arms and lay them on the floor above your head.
    • Slowly roll up and down your thoracic spine until you find a tender or sore spot. 
    • When you hit the sweet spot, hold for 2 to 5 minutes.
    • Finish.
    A man is sitting on the floor, Roland Liebscher-Bracht is placing the Midi Foam Roller behind him.

    Exercise 3: Vertical Foam Roller Stretch

    • Sit up and reposition the Midi Foam Roller so that it’s vertical.
    • Lay back so that your thoracic spine is on the Midi Foam Roller.
    • Straighten your arms and lay them to your sides so you form a “T”.
    • You’ll feel a stretch through your pectorals, shoulders, and arms.
    • Hold for 2 to 2.5 minutes.
    • Finish.

    The Spine.

    Your spine consists of 33 bones called vertebrae, which protect your spinal cord. The bones of your spine are attached by facet joints. These joints provide stability and flexibility, allowing your spine to twist and turn. Between the vertebrae are jelly-like pads called intervertebral discs. The intervertebral discs cushion the spine, absorbing the shock of movement. 

    Your thoracic spine is located in your mid and upper back. It connects your cervical spine (neck) and lumbar spine (lower back). The thoracic spine consists of twelve vertebrae numbered T-1 to T-12, making it the longest section of your spine; it’s surrounded by muscles, tendons, ligaments, and nerves. Although the thoracic spine facilitates movement of your upper body, it’s more rigid than the cervical and lumbar spine, helping to stabilise your rib cage and keep you upright.

    Why Does My Back Back Ache?

    If the area around your thoracic spine aches, it could be because of:

    Tense, Irritated Muscles

    Back muscle tension or irritation is usually the result of overuse. Weight training, running, or activities where you bend or twist repeatedly can overstress or irritate your back muscles.

    Your Job

    A review of medical literature suggests that pain in the thoracic spine may be a significant workplace health issue.1) Psychological and emotional stress, poor posture, and sitting for long periods — all of which happen at work — may cause back pain. 

    A Sprain or a Strain

    A ligament is tissue that connects bone to bone. A sprain happens when the ligament is overstretched or tears. You may sprain a ligament in your back if you fall, twist suddenly, or dislocate a joint because of a sudden injury to the back.

    A strain is when a muscle or tendon is torn, pulled, or twisted. You may experience a strain if you engage in any activity that requires repetitive movements or if you lift an object with improper form.

    Spinal Arthritis

    Although arthritis more commonly affects the cervical (neck) and lumbar (lower back) regions, it can develop in the thoracic spine. The most common type of spinal arthritis is osteoarthritis, followed by rheumatoid arthritis. 

    Osteoarthritis occurs when the protective cartilage covering the facet joints erodes, and the bones rub against each other, causing pain. Bony growths called bone spurs may form. Osteoarthritis of the spine develops as a result of ageing. 2) The condition is also known as facet joint arthritis, facet joint syndrome, and facet disease.

    Rheumatoid arthritis is when the lining of your joints, known as the synovium, is attacked by your immune system. Currently, no one knows what causes rheumatoid arthritis. 

    Back in Shape, No More Thoracic Pain

    Practise our thoracic back pain treatment 6 days a week and leave one day for rest. You can adjust the frequency of your exercises as soon as you notice your back pain going away.

    Sources & Studies

    • ↑1 Briggs, A. M., Bragge, P., Smith, A. J., Govil, D., & Straker, L. M. (2009). Prevalence and associated factors for thoracic spine pain in the adult working population: a literature review. Journal of occupational health, 51(3), 177–192. https://doi.org/10.1539/joh.k8007.
    • ↑2 Laplante, B. L., & DePalma, M. J. (2012). Spine osteoarthritis. PM & R : the journal of injury, function, and rehabilitation, 4(5 Suppl), S28–S36. https://doi.org/10.1016/j.pmrj.2012.03.005.

    Get More Exercises For Back Pain

    Download our FREE PDF GUIDE and start relieving your back pain now.

    The Liebscher & Bracht Back Pain Guide
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