How To Manage Chest Pain, Including Thoracic And Chest Pain

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Basic Exercises to Manage Thoracic And Chest Pain

Thoracic And Chest Pain Exercises


The thoracic spine gives stability and protection to the internal organs and the chest area. Thoracic back pain can be caused as a result of trauma, sudden injury or through strain and poor posture over time.

Causes of Thoracic And Chest Pain

  • Damage to the sternoclavicular (SC) joint
  • Referred pain
  • Blunt trauma
  • Poor posture
  • Non-musculoskeletal chest pain

Symptoms of Thoracic And Chest Pain Include:

  • Persistent aching pain
  • Sharp pains on certain movements such as rotation
  • Stiffness and a feeling of not being able to get comfortable in a sitting position

Basic Exercises to Manage Thoracic and Chest Pain

Clasping the Hands Backwards:

How to do this exercise?

  • Stand straight with a tightened torso.
  • Take your hands behind your back and try to clasp them.
  • Maintaining the position, and try to extend your neck backwards by looking up.
  • Hold for 10 seconds.
  • Relax and repeat.

Clasping the Hands Backwards

Shoulder and Neck Lift: 

How to do this exercise?

  • Lie down flat on your stomach.
  • Slowly try to lift your shoulder and neck up as much as possible.
  • Hold in this position for10 seconds.
  • Resume to original position of lying flat on the ground. Repeat this 5 times.

Shoulder and Neck Lift

Upper Torso Stretch with stick

How to do this exercise?

  • Take a long stick or rod.
  • Stand straight with your feet hip-width apart.
  • Hold the stick and let it rest on your shoulder behind your neck.
  • Rotate your upper body from left to right as much as possible.
  • Repeat on the other side.

Upper Torso Stretch with stick

Swiss BallThoracic extension:

How to do this exercise?

  • Sit in front of the stability ball
  • Properly support your lower back around the ball.
  • Clasp your hands behind your neck without pushing the head forward.
  • Take a deep breathand sink onto the ball.
  • Slowly extend the upper part of the spine backwards.
  • Once you reach full extension, take a breath in and slowly curl up to the starting position.
  • Repeat 10 times slowly and continuously.

Swiss BallThoracic extension

Lying Rotation:

How to do this exercise?

  • Lie on your side on the floor and bend knees to 90°.
  • Place the arms out in front with the palms facing each other.
  • Rotate the trunk and slowly extend the arm,and head to look down the line of the arm.
  • Return to start position and relax.
  • Repeat slowly and continuously 6 times.
  • Repeat on the other side.
    Lying Rotation

Dos and Don’ts to prevent thoracic and chest pain

  • Do maintain proper posture to lessen the stress to the back
  • Do not skip regular exercise as they can strengthen the muscles and ligaments
  • Do sit on backbone-friendly chairs
  • Do not avoid wearing protective equipment during sports activities
  • Do wear a seat belt when traveling
  • Do not neglect proper lifting techniques when lifting heavy items