To fix back aches and pains, this is the part of the spine you need to focus on

“You are as young as your spine is flexible,” quotes Kunal Rajput, Mumbai-based fitness coach and founder of virtual training programme, Unlock. The problem is, as we grow older, we forget to move as much. Allowing your spine the movement it deserves can set you free—your body opens up and your mind clears. You feel at ease. It’s wonderful the many places the spine can take you, letting you twist, turn and bend your way to achieving your fitness goals. But serious damage can occur if we don’t understand its anatomy and alignment, or how to protect and strengthen it. The human spinal column is divided into three parts: the cervical region (neck), the thoracic spine (the upper back) and the lumbar region (lower back). And if your body had the ability to talk (which it does, in a way; if only we'd listen), It would tell you that your thoracic spine feels utterly neglected. 

“The T-spine protects your spinal cord and acts as the anchorage to your ribcage,” says Rajput, “and while it's built for stability over flexibility, T-spine mobility is imperative for maintaining good posture and being pain and injury-free while doing daily activities or even sport or movement-based activities.” Having an immobile upper back can cause a number of complications around your back, neck and shoulders, “One of the more common issues that individuals with sedentary lifestyles face today is Kyphosis, which means rounding or hunching of your T-spine,” explains Rajput, “T-spine stiffness can cause anything from mild irritation to neck and shoulder pain and even headaches."

All about that posture

If you’re working a desk job, using devices like laptops and mobile phones often, sitting in one position for too long, don’t actively workout regularly, or end your day with Netflix on the couch or bed, chances are your T-spine needs help. “Posture is everything, and it's our natural ability to not pay attention to the way we sit while we are on our computers or phones throughout the day,” says Rajput. Unfortunately, over time, bad posture starts to feel normal, “As our screen time keeps increasing, our posture keeps suffering. Over the course of time, poor posture becomes second nature or a ‘resting state’ for us, and that causes complications,” he adds.

Test your T-spine’s mobility

When your t spine is mobile, you can pretty much move in all directions with ease. Rajput suggests trying these two tests to check your mobility levels:

1. Overhead squat test: Get into a full squat (make sure your heels are on the floor and the back is flat), then try to raise both your arms all the way up to the ceiling (elbows locked in). Try to hold that position for a 10-second period while maintaining a neutral spine. If you are unable to maintain the same position for the given time with your arms straight or without compromising on your posture, try the next assessment.
2. Wall test: Stand against the wall. Imprint your entire back on the wall (the best way to do this is to touch your tailbone to the wall first and imagine you're putting a wallpaper on the wall with your back). Make sure your head is resting on the wall. While maintaining that same position, straighten your arms, lock your elbows and raise your arms together and try to go all the way up. Keep going till you are standing against the wall with your arms all the way up towards the ceiling.

Once done, answer these questions:

1. Was it difficult to raise your arms all the way up?
2. Was there stiffness in your upper back while doing so?
3. Was a part of your back coming off the wall?
4. Were your elbows bending while getting your arms up?

If the answer to three or more of the above questions is yes, you might have a stiffer T-spine.

The T-spine exercises to try now

Step one towards improving your thoracic spine’s health is consciously being aware of your posture. Every time you hunch, straighten up—set reminders on your phone. Take constant breaks from your desk. And don’t stop exercising. Improving your thoracic spine’s health and mobility is a gradual process. Rajput suggests practising these quick, simple 10-minute drills three to four times a week to help better your posture and open up your thoracic spine. In a few days, you’ll realise how easy and light your body feels.

1. Foam rolling: If you have a foam roller or a tennis ball, a self-myofascial release for five to 12 minutes will help in easing the stiffness in the upper back. Give enough importance to pectorals as well as your upper back while doing this.
2. Cat/Camel: Get in a quadruped position, palms under your shoulders and knees under your hip bones. Curl your tailbone in, round your back and look between your knees. Tuck your tailbone out, retract your scaps and look up at the ceiling. Repeat this for 40-45 seconds for three to four rounds.
3. T-spine rotation: Get down on all fours and sit back in a child's pose. While maintaining the same posture, place your right elbow on the floor in front of your right knee. Place your left hand on your head with your elbow reaching the ground, now rotate and twist your left elbow all the way up towards the ceiling. Continue doing the twists for 30-45 seconds on both sides for three or four rounds. Make sure that the knees and elbows always maintain the same position while you are rotating on one side.

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