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Mid Back / Thoracic Pain

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Overview Video

Exercises

On this page, our Physiotherapists at Pure have worked collaboratively to compile a series of exercise rehabilitation plans which we recommend performing at home for help with your recovery.

 

The exercises are categorised in to different stages based on the current symptoms you are experiencing and the level of progress you have made in your recovery and rehabilitation journey.

 

The early exercise plan focuses on movements which can be done in sitting and therefore are easy to perform throughout the day – especially for those in computer or desk-based work. The exercises are to help maintain soft tissue flexibility. The intermediate plan comprises of exercises pushing in to tightness to increase mid back mobility, focusing on rotation and flexion/extension. Again these exercises require no additional equipment and can be performed anywhere. Finally, the advanced programme aims to supplement greater mobility in the mid and upper back using functional, strength-based exercises. A foam roller is also introduced which is a useful tool for increasing mobility further.

Downloads

Link To Video Demonstrations

Please click here to be re-directed to our YouTube channel playlist for video demonstrations of each exercise recommended for mid back/thoracic pain. Ensure you pay attention to the specific level of the exercises you have been prescribed (early, intermediate or advanced) and view only those videos so that you perform the correct exercises.

Please Note

Although these exercises are recommended by us, we advise that you liaise with your Physiotherapist before attempting any exercises you have not been recommended.

 

If you experience continual worsening of pain/symptoms whilst performing any prescribed exercises, we recommended that you stop and contact your Physiotherapist.

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Toby Callinan
"I was told by a previous physio that nothing could be done for my ankle problem and I would never play football again. Having received expert treatment and by following a specific programme, I have returned to 5-a-side once a week."
Mr J Arthur
"My back is 100% better now. I can't believe how much improvement a few sessions can make. Thanks so much!!"
Laura White
"I was referred to you via the GP on the NHS & you were able to contact me very soon, which was appreciated.
Your service was very professional, you called at the appointed time, you listened & responded. You emailed the specific exercises I need the same day. "
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