Sitting for long periods can cause limited movement in the thoracic spine, making it prone to “locking up.”
When the thoracic spine becomes too tight, it forces other areas, like the neck and lower back, to compensate. Over time, this added strain can lead to discomfort or injury. One simple and effective way to relieve tension in the mid-back is by using a foam roller.
Here’s how:
- Lie on your back with a foam roller placed across the middle of your back.
- Keep your feet and buttocks grounded, and place your hands behind your head to support your neck.
- Slowly extend your upper back by gently stretching backward.
- Move the roller slowly up and down your back, pausing to extend at different levels of the spine.
For a deeper stretch, you can stretch your arms overhead as a counter-lever, or even hold a light weight in your hands for added resistance.