Expert - View The System "Yoga in Daily Life" against Back Pain - Part 2 – The Thoracic Spine

Harriet Bucher, Physiotherapist, B. Sc.
Vienna/Austria
(certified YIDL teacher)
2004/January/26

Introduction

In our previous article about the eight-step-programme to prevent back pain, we showed how asanas (Yoga exercises) can help to prevent and cure neck problems. Hopefully, some of you may have begun practising asanas and may be experiencing some physical benefits already.

The holistic programme for prevention and ease of back pain is one branch of the “Yoga in Daily Life” system developed by Paramhans Swami Maheshwarananda.

This system has proven effective on two levels: firstly, the regular practice of asanas can help prevent back pain; and secondly, the eight-step back pain programme has been used in hospitals, rehabilitation centres and many other health centres to help people who are already suffering from back pain.

The following article aims to provide information about the anatomy and correct posture of the Thoracic Spine. The suggested asanas are highly beneficial to the spine, and when practised regularly, help to keep the Thoracic Spine flexible and the muscles of this area strong.

The Thoracic Spine

The Thoracic Spine is the least mobile part of the spinal column. It lies between the Cervical and Lumbar Spine and is connected to the ribs. Any movement of the Thoracic Spine therefore causes activity in the two adjacent parts of the spinal column and also movement of the ribs. Within the Thoracic Spine, lateral movement and flexion are greater than extension or rotation. The main task of the Thoracic Spine is stabilisation. This segment of the spinal column must bear all impulse for movement that comes from the arms, legs or head to the Thoracic Spine, as well as stabilising and co-ordinating respiratory movement.

Postural Problems in the Region of the Thoracic Spine

A well erect Thoracic Spine is a prerequisite for free mobility of the ribs, shoulder blades and the Cervical and Lumbar Spine.

Back pain experienced in the Thoracic Spine area is generally caused by bad posture. The most common postural defect in the lower back is an increased curvature (Kyphosis) of the Thoracic Spine. In this position, the shoulder blades slouch forward and the front of the chest is narrowed. As a result, the shoulder blades and the respiratory system function less effectively and so the breath flow is impaired.

To maintain a healthy Thoracic Spine (upper back), exercises that strengthen the muscles of the lower back and stretch the chest muscles are particularly beneficial. In addition, the Thoracic Spine should be kept upright, whether sitting standing or doing exercise. In general, a correct posture can be maintained by ensuring the head is positioned correctly and the pelvis is held upright.

Physical Exercises (Asanas)

Before you start with the asanas, you should take some time to relax your body and your breath.

Stretching with arms crossed

Starting Position: Lie on your back. The eyes can be closed or open. The arms are crossed so that each hand grasps the elbow of the other arm.

Variation a:

Inhaling raise the arms over the head – if possible onto the floor.
Exhaling lower the arms onto the chest again.
3-5 times in rhythm with the breath

Points to Observe: The breath is slightly deeper than normal. Feel the stretching of the chest with the inhalation that continues down through the abdomen to the hips. Feel how the breath spreads into these areas.

Variation b:

Inhaling raise the arms so that the elbows point towards the ceiling.
Exhaling move the arms as far as possible to the right and at the same time turn the head to the left. You can use the right hand can to pull the left elbow a little.
Inhaling move the arms and head to the centre.
Exhaling moves the arms to the left and turn the head to the right.
3-5 times to each side, in rhythm with the breath.

Points to Observe: Extend your neck before you turn the head. The breath is slightly deeper than normal. You can also coordinate the turning (rotation) of the head with the movement of the eyes. This is a helpful impulse for the turning of the head and at the same time a good exercise for the eyes.

Variation c:

Perform a large horizontal circle with your arms.
Inhaling move the arms in a half-circle over the head.
Exhaling continue the circle downwards.
3-5 times in rhythm with the breath, then repeat in the opposite direction.

Points to Observe: This variation is performed in the natural tempo of breathing, therefore it is somewhat dynamic. You can follow the movement of the arms with the eyes so that the head also performs a slight circular movement – this is beneficial for the eyes. Be conscious of the improved circulation of blood in the region of the shoulders, shoulder blades and the upper part of the back.

Benefits: Relaxes and improves circulation in the neck, the shoulders and the upper part of the back. Promotes mobility of the shoulders and ribs and deepens the breath in the front of the chest. Relaxes the eye muscles.

Caution: If lying on the back with straight legs causes pain in the region of the lumbar spine, then either bend the knees and place the soles of the feet on the floor, or place a small cushion under the Lumbar Spine or thighs. If turning the head causes dizziness, then keep the head centred.

Torsion (twisting) exercise with the arms

Starting Position: Lie on your back. The legs are bent and together. The arms lie out to the side at shoulder height and the palms face upwards.

All three Variations should be performed on each side.

Variation a: