6 Best Exercises for Thoracic Spondylosis
Being diagnosed with Spondylosis can easily feel like a life sentence of pain, discomfort, and stiffness. In case you're unaware, or still familiarizing yourself with the condition, it's a form of spinal degeneration that affects one or more regions of the spine. Studies indicate that at least 80% of us at 60 yrs or above deal with spinal wear and tear.
Thoracic Spondylosis affects the thoracic region of the spine. Like other forms of Spondylosis, it comes with a range of issues such as aches, joint stiffness, muscle spasms, and sometimes additional symptoms like tingling and numbness. Whether you've just been handed the diagnosis, or you've been battling the condition for years, exercise can be a game-changer. In fact, there’s a lot of research in the scientific community showing that exercise may minimize or eliminate the nagging symptoms and help you with maintaining a healthy spine in the long run.
This article will delve into the key moves that could significantly improve your daily life. We'll set the foundation with a quick look at what thoracic Spondylosis is all about then move on to explore some great exercises you can easily do at home.
What Exactly is Thoracic Spondylosis?
As already pointed out, thoracic Spondylosis involves degenerative changes that take place in the thoracic portion of the spine.
The thoracic Spine, situated in the mid back area, consists of 12 spinal bones(vertebrae). Each bone articulates with a pair of ribs on each side, making it an important part of the rib cage, which collectively supports and protects some vital organs inside. Apart from vital organs, it also provides a conduit for the spinal cord and related nerves.
Along the back portion of the spine, the vertebrae articulate and move against each other through small joints known as facet joints. In front, a series of tough discs are stacked between the vertebrae to help with cushioning the spine. This makes it a flexible, and yet highly efficient load-bearing structure. A series of tough structures known as ligaments help with providing passive stability while deep and superficial muscle groups enable movement and provide active stability.
Spondylosis is characterized by changes to these structures, often visible on an x-ray image:
Bony spurs along the edges of vertebrae.
Thinning intervertebral discs.
Altered curvature of the Thoracic spine.
What Causes Thoracic Spondylosis?
Aging
Aging is a major factor when it comes to the development of Spondylosis. According to radiographic(imaging) studies, up to 90% of people within 65-90 yrs show evidence of Spondylosis in one or more portions of the spine.
As you age, a range of structural changes take place within the spine, setting the stage for what we observe in medical images as Spondylosis. Key changes include:
Loss of water in vertebral discs, which renders them stiffer and less resilient to mechanical stress.
Reduced bone density in vertebral bones, coupled with general structural changes.
Thinning cartilages in vertebral facet joints.
Trauma
Spinal injuries due to high-impact trauma often have long-lasting effects. For instance, a vertebral fracture can permanently alter its structure. This may cause altered regional or general mechanics in the spine. In the long run, loading issues cause spondylotic changes.
Repetitive loading also causes cumulative damage to discs and associated structures, eventually causing Spondylotic changes. This explains the high prevalence of Thoracic Spondylosis among individuals in occupations which involve sustained or repetitive loading of the Thoracic Spine.
6 Best Exercise for Thoracic Spondylosis
The best exercises for Thoracic Spondylosis are broadly categorized into:
Stretches: Focus on improving flexibility through their effects on muscles and passive structures like joint capsules and ligaments. Additionally, they help with relieving pain by triggering a range of physiological mechanisms in the central nervous system which inhibit transmission of pain signals.
Strength training: Focus on improving muscle strength and control, which in turn improves load handling and imbalances in the spine. Core exercises are typically combined with more specific moves aimed at developing strength in specific mid and upper back muscle groups.
Caution: These exercise can help you get started at home, but it’s always helpful to consult a physiotherapist before committing to anything. All the factors specific to your case should be taken into consideration to ensure safety and effectiveness.
Thoracic Spine Stretches
Cat Cow Stretch
Get into an all fours position, wrists directly below your shoulders and knees directly below your hips.
Slowly, curve your back upwards and hold the top position for 2-3 seconds.
Reverse the motion and curve your back downwards towards the floor.
Alternate the movements, 10 reps in each direction, 2-3 sets.
Foam Roller Stretch
Lie down on your back, with a foam roller placed horizontally just below your shoulder blades. Knees should be bent with both feet flat on the floor. Arms should be bent at the elbow while your hands support the head.
Slowly, curve your mid and upper back downwards over the foam roller. You should feel a gentle stretch across your mid and upper back.
Hold the position for 2-3 seconds.
Reverse to the starting position, repeat the movement for 10 reps.
To zone into the upper back area, simply shift your body towards your feet to reposition the foam roller on the upper back area between your Shoulder blades.
Rotational Stretch
Get into an all fours position.
Shift your shoulders and butt backwards until both shoulders are directly above your knees.
Prop on your right elbow, with your forearm resting on the floor for extra support.
Bend your left arm and rest your hand on the back of the head.
Turn your head, elbow and upper back upwards. This forces your thoracic and lumbar spine to rotate, achieving a substantial rotational stretch throughout most of the spine.
Reverse to the starting position.
Repeat the movement for another rep.
Core and upper back Strengthening Exercises
Plank
Lie down on your belly on the floor.
Prop up on your elbows.
Firmly prop up your feet on your toes.
Lift the entire body off the floor to a level where your shoulders, waist and heels are aligned.
Hold for 10 seconds/as long as you can maintain the position.
Return to the starting position.
Repeat for another rep.
Bird Dog
Get into an all fours position.
Lift your right and left leg simultaneously to shoulder level. Make sure both limbs are stretched at the top position.
Hold for 2-3 seconds.
Return to the starting position, and repeat the sequence using the left arm and right leg.
Single Arm Dumbbell Row
Hold a Dumbbell in your right hand, and stand beside a standard bench.
Bend forward and rest your left knee and hand on the bench. The wrist should be directly below your shoulder while the knee is positioned directly below your left hip.
At this point, your right arm should be stretched, perpendicular to the floor.
With control, pull the Dumbbell upwards by bending the right elbow and pulling your upper arm towards the ceiling.
Once you get to the top position(right elbow parallel to your Torso), hold for 1-2 seconds, then reverse to the starting position.
Start with 10 reps, 3-4 sets.
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Taking these exercises on board is a great start. However, professional guidance can go a long way in making sure you get the best out of them. Get in touch with us today. Give us a call or fill out the form below. We’re here to guide you towards a pain free and highly functional spine.
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