October 24, 2022by ohmsantihyoga



The TRUTH is, the upper and mid back (thoracic spine) is amazingly strong as it is attached to the rib cage, which is a very robust structure. Therefore, if you happen to have discomforts in these areas, it may be due to muscle imbalances caused by long-term poor posture or a serious injury that affects the integrity of the thoracic spine.


The thoracic spine has 12 vertebras and they make up the longest part of your spinal column. Upper and mid back pain can occur anywhere from the base of your neck to the bottom of your rib cage. Pain in the upper and mid back can be quite debilitating and impedes our day-to-day routines and activities.


The most common causes of Upper & Mid Back Pain are –

  • Muscle imbalances caused by one muscle group being overworked, therefore making it more dominant than the opposing muscle, and that in turn leads to strains in the tissues around the joint. (E.g. Repetitive movements, tasks, or activities using the same muscle group such as playing tennis)
  • Poor posture, often known as a Prolonged Hunching Syndrome/ Kyphosis. (E.g. spending long hours at a workstation that is not ergonomically conducive.)
  • Pressure on the spinal nerves from certain problems such as a herniated disc. (E.g. Weight lifting in the gym without proper techniques)
  • The cartilage that protects the bones can go through wear and tear, leading to pain, which is less common. (Osteoarthritis)


In order to manage Upper and Mid Back pain, there needs to be a balance of muscle length and strength between opposing muscles that are attached to the joints. Since the majority of the Upper and Mid Back pain arises from activities that promote excessive rounding of the thoracic spine, we have prepared 5 YOGA MOVES that will counteract this condition.


And NOW, let us present to you our 5 YOGA MOVES, done 15 mins/ day for the next 7 days, and we PROMISE the PAIN will be GREATLY REDUCED.


MOVE #1 (Upper Body Twist on Fours)

Come onto the fours (with palms at shoulder width and knees at hips distance apart). With the right palm on the mat, take a deep inhale and as you exhale, slowly lift the left hand up, with fingers pointing towards the ceiling. Do take note that the hips should not move too much, and the hips should remain squared towards the mat.


MOVE #2 (“Cat” Spine and Variation)

Come onto the fours (with palms at shoulder width and knees at hips distance apart). As you inhale and exhale, push the palms into the mat to straighten the arms and begin to round the spine. Slowly tuck the tailbone under and look down with the chin tuck to the chest. Gently draw in the navel and engage the core muscles. Hold the pose for 10 counts.

One could also perform the variations (picture on the right) where you lean the hips towards the back to stretch the flexed spine further.


MOVE #3 (Squeeze shoulders together )

Sit down comfortably, with the spine tall and erect. Slowly lift both arms up (in a surrender position), with the elbows drawn backward, squeezing the shoulder blades together at the back and the chest lifted. Next, gently drop the chin towards the chest.


MOVE #4 (Seated Intercostal Stretch)


Sit down comfortably, with the spine tall and erect. Place the right palm on the mat beside the right thighs, and raise the left-hand arm (keep the arm close to the face). Take a deep inhale and exhale, slowly walk the right hand away and begin to stretch the left arm, diagonally across the head. Hold the stretch for at least 10 counts and slowly inhale and exhale, and go back to the original position. Repeat with the left palm on the mat.


MOVE #5 (Seated Spinal Twist)

Sit down comfortably, with the spine tall and erect. Place your left palm behind the hips and the right palm across on the right knees. On an inhalation, press the left palm into the mat and lift through the spine, on the exhalation, look over to the left shoulder and gently twist. Actively pull the left shoulder and twist deeper and hold the pose for at least 10 counts. Slowly inhale and exhale, and release. Repeat with the right palm at the back.


We fully understand that living with pain can be very miserable.


Therefore, we want to help you put a STOP to this misery.


GO ON and try these 5 MOVES for 7 CONSECUTIVE DAYS and feel free to share your experience with US! Tag us in a Facebook/ Instagram post or share this article with more friends and family who are going through similar pain.


We look forward to walking alongside you as you gradually find back the quality of life you very well deserve!