You want to stand up after a long work session at the computer - and suddenly it feels as if your upper back is trapped in a vice? Then you could be dealing with a so-called thoracic spine blockage. The first remedy is to briefly stretch and straighten the thoracic vertebrae. But in certain cases, you can perform any movement, no matter how crazy: The unpleasant feeling of tension just won't go away. In this guide, you will find out why thoracic spine syndrome occurs in the first place, what symptoms are associated with it and how you can easily release thoracic vertebral blockages yourself.
Content
1. the importance and function of the thoracic spine (thoracic spine)
2 What is a thoracic spine blockage?
3. thoracic spine blockage: these causes may be behind it
4. symptoms of a blockage of the thoracic spine
5. how you can release a thoracic vertebra blockage
6. release a thoracic spine blockage with 6 simple exercises
7. use the acupressure mat for a thoracic spine blockage
9. your thoracic spine block does not release? That could be the reason.
10. prevent thoracic spine blockage
11 Our conclusion on the thoracic spine blockade
The importance and function of the thoracic spine (BWS)
The human spine (also known as the backbone) is a complex structure and consists of various sections - including the thoracic spine (thoracic spine). The thoracic spine is made up of twelve vertebrae and is located between the cervical and lumbar spine. The thoracic spine performs a variety of tasks in your body: It supports your upper body, creates space in your chest and also serves as a protective shield for vital organs such as the heart and lungs.
However, the anatomy of the thoracic spine differs from that of the cervical spine and lumbar spine: the spinal canal is relatively narrow in the area of the thoracic spine, meaning that there is a very small space between the spinal cord and the intervertebral disc. In addition, the so-called vertebral-rib joints are located in the thoracic spine, which push the spinal nerves emerging from the spinal cord and can lead to irritation and pain. The special curvature of the thoracic spine also creates an enormous pressure load in your upper body.
These anatomical features combined with changes in the vertebrae or muscles can promote and trigger thoracic vertebral block.
What is a blockage of the thoracic spine?
A thoracic spine blockage refers to the functional restriction of the mobility of one or more vertebrae in your thoracic spine. This syndrome can be caused by a variety of factors, such as poor posture, prolonged sitting, stress or overloading. If you have a blockage in the thoracic spine, you often suffer from localized back pain and restricted mobility.
It is important to note that despite the term "blockage," there is usually no actual mechanical blockage of your thoracic spine: Rather, the causes of thoracic spine syndrome are based in reduced functionality of the affected vertebrae. A thoracic vertebral blockage is also not caused by dislocated vertebrae - these are firmly anchored in your spine and do not shift arbitrarily due to incorrect movement or posture!
Blockade of the thoracic spine: These causes can be behind it
Your rib cage resembles a stable, but at the same time flexible "armor" - because on the one hand it should protect vital organs, on the other hand it must be able to expand for the benefit of the breathing process. This flexibility is achieved through connections between muscles and joints.
If one of these moving elements is injured or limited in its function, this can affect the mechanism of your entire chest and result in a blockage of the thoracic spine.
For this reason, the most common cause of thoracic spine syndrome is problems with the muscles or fascia - connective tissue-like structures that hold muscles, bones, organs and nerves together and ensure stability and movement.
In addition, inflammatory, degenerative and infectious diseases can cause a vertebral blockage - triggers that in many cases affect the entire joint system and cause nerve disorders and chest complaints.
Tension and adhesions in the area of muscles and fasciae
If the muscle groups in your upper body and torso are constantly under high tension or their elasticity is not regularly encouraged, this can result in a thoracic spine blockage. The main reasons for problems of this kind are one-sided movements, incorrect posture or a lack of movement. One-sided movements occur, for example, during prolonged sedentary activities: The arms are in front of the body while the trunk is bent forward. Unfortunately, muscles and fascia adapt to these one-sided movements or the lack of movement, which leads to long-term tension and adhesions and promotes vertebral blockages.
Misalignments of the spine
In diseases such as scoliosis or Scheuermann's disease, the thoracic spine is often involved. Therefore, affected individuals also experience vertebral complaints such as a blockage of the thoracic spine.
Scoliosis is a lateral curvature of the spine - including in the chest area. This curvature can cause problems with breathing, as the internal organs of the chest and abdomen are constricted.
Scheuermann's disease refers to a pathological change and forward curvature of the thoracic spine. This disease occurs in young people who tend to develop a hunched back. The permanent overloading of the back can lead to a thoracic spine blockage, among other things.
Inflammatory diseases
Pathogens such as viruses or bacteria can cause inflammation of the thoracic spine. Entry into the body usually occurs through open body sites. From there, the pathogens travel via the bloodstream to the spinal column as well as the spinal cord, where they attack structures such as joints or soft tissues.
Degenerative diseases
Degenerative changes in joints happen in most cases due to increased wear and tear. In osteoporosis, for example, the bones become porous and fragile, while in osteoarthritis signs of wear and tear appear in the joints due to increasing cartilage degradation.
Good to know: Compared to herniated discs in the lumbar or cervical spine, disc damage in the thoracic spine plays only a minor role. Only 2 percent of intervertebral disc diseases affect the thoracic spine.
Symptoms of blockage of the thoracic spine
Although a thoracic spine blockage cannot be detected directly, it is accompanied by typical characteristics and symptoms. The main symptoms suffered by those affected include, for example, severely tense muscles on one side, limited mobility on one side , dull or pressing pain in the thoracic spine area and tension in the neck or between the shoulder blades. Rib pain can also occur when breathing. The latter is mainly due to the fact that the thoracic spine is connected to the ribs via joints and the pain therefore depends on the respective breathing movements.
BWS blockage: stomach and co. can also suffer from it
In addition to the classic complaints such as pain and restricted movement, very peculiar symptoms can sometimes be associated with a blockage of the thoracic spine, such as problems with the circulation, stomach problems or heart rhythm disturbances.
The reasons for this lie in the nerves that are responsible for the internal organs. They almost all originate in the thoracic spine and can cause symptoms in the affected organ if the thoracic spine is blocked. If this is the case with you, it is recommended to consult a medical professional.
BWS blockage or heart?
If you feel pain and tension in your chest, you may quickly think of a life-threatening situation such as a heart attack. The good news is that in most cases, there are no serious illnesses behind the symptoms. To distinguish a blockage in the thoracic spine from heart problems, you can use the following list as a guide.
Organic problems, for example with the heart, occur:
- dull feeling of tightness as well as massive anxiety in the chest
- Radiation of pain to the shoulder, arms or neck
- Nausea
- Shortness of breath
- Sweating
- cold, sallow skin
- Drowsiness
- sudden onset of symptoms during physical activity, exertion, or emotional stress.
This is how you can release a thoracic vertebrae blockage
Pain in the area of the thoracic spine is an unpleasant burden and considerably restricts the quality of life. So it's not surprising that you want to get rid of it as quickly as possible. Fortunately, if a serious organic disease can be ruled out, you have a wide range of options for resolving the thoracic spine blockage.
The different methods pursue one central goal: to restore the regular mobility of your vertebrae. Heat applications, for example, which have a relaxing effect on your muscles, are suitable for this. Certain mobility and movement exercises or relaxation sequences on the acupressure mat can also help to alleviate your thoracic spine symptoms.
Solve BWS blockade with 6 simple exercises
As you now know, a blocked thoracic spine is mainly caused by one-sided posture and a lack of movement. So if you want to release your thoracic spine blockage efficiently, it is definitely a good idea to mobilize your spine, put weight on it and make it 'supple' again.
The following 6 exercises to do at home will help you!
Exercise 1: BWS hyperextension
Grab a medium-sized towel from your bathroom and shape it into a roll.
Lie on it with your upper back and cross your hands in front of your chest.
Next, stretch and try to keep your pelvis on the floor as much as possible.
Repeat the exercise as often as feels good for you. You can then move the roller to another part of the thoracic spine to mobilize these segments as well.
Exercise 2: Open chest
Get into a kneeling position between two chairs and stretch your arms out to the side.
Place your palms on the chairs and let your sternum sink towards the floor. Remain in this position and breathe in and out calmly. On your next exhalation, go down a little deeper and feel the distinct stretching pain in your chest. Repeat the exercise with each additional breath for a total of two minutes to stretch your chest muscle area extensively.
Exercise 3: Rotation of the thoracic spine in lateral position
The thoracic spine is very flexible. It can therefore not only be stretched and bent, but also rotated - a movement that is ideal for releasing a blockage in the thoracic spine. To do this, first get into the side position and hold your knees and hands above each other. Now release the hand on top and "paint" a semicircle in the air by rotating your upper body. Your gaze follows the hand as you place it on the other side. Hold in this position for a brief moment before returning to the starting position. Repeat the exercise 10 to 15 times per side.
Exercise 4: Stretch diaphragm
Sit on a chair with your buttocks as far forward as possible. Take a deep breath so that your upper body curves forward. After the next inhalation, blow out the air as forcefully as possible. While doing this, actively move your upper body forward and let yourself fall between your legs. Close your mouth and hold your nose. In this position, move your upper body back up and repeat the exercise a few times. This stretches your diaphragm, which is worth its weight in gold if you have tension in your thoracic region.
Exercise 5: Rotate thoracic spine in standing position
For this exercise you start in a standing position and tense your legs and pelvis. Cross your arms in front of your chest. Now flex your spine by slowly rotating to one side and then leaning in that direction. Continue this movement backward and rotate to the other side where you continue with the exercise. 3 to 5 passes per side will not only mobilize your thoracic spine, but will generally strengthen your upper back.
Exercise 6: another stretching exercise for the chest
This exercise will help you improve the mobility of your thoracic spine and can help relieve blockages. Sit upright on a chair. Your feet should be flat on the floor and your knees bent at a 90-degree angle. Clasp your hands behind your neck without applying pressure. In the next step, slowly bend your upper body backwards and try to make an "arch" shape. You should feel a stretch in your thoracic spine. Hold this position for 5 to 10 seconds and then slowly return to the starting position. Repeat the exercise 10 to 15 times.
Additional tip: To release a blockage of the thoracic spine, you should always perform the exercises mindfully but intensively - at least once a day for 6 consecutive days.
Apply acupressure mat for a blockage of the thoracic spine
Acupressure is a millennia-old method from traditional Chinese medicine (TCM). It involves pressing certain points on the body with the fingers, hands or special devices in order to rebalance the body's own energy (the "Qi") and release blockages.
Acupressure is also popular for blockages in the thoracic spine, as it can help to relax tense muscles, improve the flow of energy in the affected area and thus relieve pain and discomfort.
With your acupressure mat you have a practical helper at hand to use the principles and benefits of acupressure for a blockage of the thoracic spine at home. Place the mat on a flat surface and position yourself so that your entire spine area is in contact with the fine points. Start with a short application time of about 10 minutes and gradually increase it to 20 to 30 minutes. Try to stay calm and breathe deeply during the whole time. The application of the acupressure mat promotes your general relaxation as well as blood circulation and can thereby also counteract pain and adhesions associated with a spinal cord syndrome.
Why adjusting the thoracic vertebrae is not a sustainable solution for your thoracic spine blockage
Cracking and adjusting feel incredibly relieving and good, especially with a blockage of the thoracic spine. Although this approach can provide short-term relief and immediately improve your mobility, in the long term it is unfortunately often the case that the thoracic spine syndrome soon gets out of hand again. But why?
As we have seen, vertebrae do not simply slip out of position - not even through manual manipulation, for example by a chiropractor. Accordingly, they cannot be adjusted. Rather, these abrupt movements have a pain-relieving effect on the central nervous system - and your body releases a cocktail of messenger substances that reduce the pain and make you feel better after cracking. However, any underlying tension or hardening remains predominantly unaffected.
In the long run, it makes more sense to train your upper back specifically, to maintain the stability and flexibility of your spine, and to minimize the risk of another spinal block. On the other hand, you can use the short-term effect of "setting" to quickly get back to normal movement.
Is thoracic vertebrae adjustment dangerous?
For the short-term remedy of the symptoms of a blockage of the thoracic spine, you can have your back adjusted by a specialist - because as a rule, this does not cause any particular dangers. However, in very rare cases, this method can cause injury to the spine or worsen the symptoms, for example, if the cause of the pain or blockage has not been correctly identified. For this reason, you better resort to proven exercises and applications such as acupressure.
Your thoracic blockage is not releasing? These could be the reasons.
You've tried several times, twisting and turning as best you can - but the blockage of the thoracic spine just won't go away? There are several possible causes for this scenario.
First of all, it is important to know that the thoracic spine is less mobile compared to the cervical or lumbar spine. It is more stabilized by the ribs that attach there and form the rib cage. This makes it more difficult to release tension and blockages in this area.
In addition, the design of your daily routine plays a decisive role in whether or not blockages in the spine can be removed: If you spend the majority of the day sitting in front of the computer and hardly take any breaks, this creates increased pressure on the spine and makes it more difficult to remove blockages. Chronic stress, one-sided strain and a lack of exercise are also not conducive to removing a blockage in the spine.
Prevent cervical spine blockage
Do you want to prevent chest pain and tension from occurring in the first place? The following tips will help you prevent thoracic vertebral blockage.
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Regular exercise
You've probably already guessed it: physical activity is the be-all and end-all when it comes to preventing spinal blockages - because it keeps your muscles supple and strong and promotes blood circulation. Swimming, yoga, Pilates, light strength training or regular walks in the fresh air are the perfect way to get fit. -
Ergonomic workplace design
Make sure your posture is good, especially if you work at a desk a lot. Your screen should be at eye level and your shoulders should be relaxed. Stand up regularly and take a few steps or do some light stretching exercises. -
Healthy diet and fluid intake
A balanced diet and sufficient water make an essential contribution to your overall vitality. They help to keep your muscles well nourished and prevent you from becoming overweight. -
Stress management
Chronic stress can lead to muscle tension. Find ways to deal with stress, such as acupressure, meditation, deep breathing exercises or self-care. -
Exercises to improve posture and flexibility
Our 6 exercises are not only used as an acute treatment, but also as a preventative measure. They have been proven to increase the flexibility of your thoracic spine and help you to prevent troublesome complaints.
Our conclusion on the BWS blockade
Anyone who has ever had to deal with a blockage in the thoracic spine is reluctant to repeat the experience - after all, the tension and knots are accompanied by unpleasant symptoms such as pain or restricted movement.
However, by incorporating sufficient movement into your daily routine, correcting your posture and performing effective exercises or applications on your acupressure mat, you can successfully counteract a blockage in the thoracic spine and prevent it in the future.