I find that strange. A hypermobile lower back will usually compensate for a stiff thoracic spine. I Googled my symptoms and came across a video by Dr. John Bergman, DC. Now, every time I sleep I can feel my thoracic spine slip, like a couple the vertebrae slip backwards out of place and it causes pain in my thoracic while I sleep in the laying down position. It also feels like around the T5 area, it is pushing left which triggers my issues. The rotation component starts when the scoliosis becomes more … By the way, my upper thoracic issue caused my wife (a former RN) to note that I was developing sleep apnea. I have cervical dystonia but my whole thoratic area feels twisted. A lot of great information. My shoulders are no longer rounding, and that’s just one month of your program , however the problem now is naturally they are back but slightly shrugged up, so I’m constantly having to depress my scapula. Irony is I’m relatively fit, but it is has impacted my work (teacher) and I no longer play golf and tennis due to the aches. Props … Instead of being on your back, you will be on your tummy. I have been trying the stretches as you mentioned although I had also been taking ibuprofen to manage the pain and it seems to have gone now! It still gets me down how no obvious trauma has caused such discontent. Do 10-15 reps with rest in between, if you need it. The SCS is doing wonders for my severe arthritis in my lumbar and the radiculopathy in my legs. Tilt gently to the left until you feel a comfortably tight stretch in your body’s right side. Do you have any advice for me? Take a deep breath into the area where you feel the stretch. Rotational stretches of the thoracic spine can help combat the natural twist of the spine that occurs as your spine curves into an S-shape. When I DO wake up with lots of pain, the pain is 80% gone within an hour of being up and moving around. I do janitorial/ housekeeping work but I’m trying to find another type of employment. Also can I just follow you up on the ice question, do you think this has any impact in healing chronic problems? Thanks so much. Breathing helps stretch from the inside out. Probably the same position that my previous job “trained” it to be in. I tried a chiro but left in tears after he did a shoulder adjustment and it seems that made things worse. While medical researchers continue to study and implement better techniques for treating a curved spine, there remains no cure for the disorder. Aim to take deep breaths into the area of stretch. Side bend the spine away from the side you would like to stretch. Does the pec minor releases/stretches help? Then follow up with a side plank with the right side down: At work: make sure you set up your work station that it does not encourage you to slouch to the left side. Hi Mark! Currently, I am dealing with chronic pancreatitis. I always thought it was because I had an epidural with my daughter when I was 16 (yes I know, young mother). My neck has a herniated disk that is unrepaired below a plate with two discs they remade from my hip bone. Mild scoliosis can be broken down further into different categories, and your doctor may have mentioned one of these as part of your diagnosis. Hey Mark, thanks for posting these. Check out this post for more info on that. 2) You would need to have a look at the position of your head/neck and also the shoulder. Therefore, instructing a client with idiopathic scoliosis through a self-myofascial release protocol can allow for the loosening of the fascial connective tis… I believe I have the same issue as Johnny. It was quiet a lot of pressure as the person is much bigger than me. Overall I have had terrible posture for years! This site is not intended to provide, and does not constitute, medical, health, legal, financial or other professional advice. It’s directly in the middle of the spine. From the couch I sat poorly at the low table and spent a lot of time on the lap top. (have a quick youtube of that). Do 10-15 reps for each side. Bracing is the only non-surgical treatment proven to reduce the progression of idiopathic scoliosis curves, but exercise … She soon after developed moderate sleep apnea that led to sleep deprivation. Make sure to support the back of the shoulder AND elbow (perhaps try having the elbows slightly higher than the shoulders.). Awesome that you have you asked specifically about thoracic translations. To stretch out your latissimus dorsi, … I have other issues such as sweating and high-stress levels. Many thanks, Mark, If the pain is coming from your joints, it is likely the facet joints or perhaps even the joints where the ribs meet the spine. A pilates-inspired exercise class suitable for people with scoliosis. Mild scoliosis, in particular, is defined as a curve between 10 and 20 degrees. If you experience any pain, stop exercising at once and rest. Lying down flat might place your body in a position where it irritates certain structures in your body. It puts the entire body out of line and can make everyday activities difficult or painful. Place the hand on the same side of the thoracic concavity onto the floor. It’s not very acute, so I guess it must be a muscle that got tense from my bad posture and sitting position. If so, check out the Thoracic spine section in this post: Flat back posture. Check out this post: Scoliosis Exercises. It hurt awful for over 20 years before the repair. With the other hand, grab onto the back of the chair. I also have a shoulder full of arthritis and damage from physical abuse (bone fragments floating around and torn rotator cuff and torn muscle that have’t seemed to heal- why not!?). Make sure you get them to tell you exactly what to feel and where you should be feeling it. Inflammation (and tenderness) to the area will usually follow shortly after but should subside with time. If the pain persist, get a scan to rule out things like spondylolisthesis. i really need it and you have great tips here but not for this specific posture…thanks alot. Any questions?… Leave me a comment down below. Been suffering from a back injury for 5+ years and i have never committed myself to these stretches enough to see any improvement. My symptoms present as a ‘trapped/fixed’ sort of feeling in the thoracic spine when I roll my shoulders back; a tight catching in the ribs on my front left side when I breathe deeply; muscle stiffness around the upper back and neck; and crepitus – lots of popping/snapping/cracking, especially in the elbows, shoulders and spine. But I don’t want to just rely on someone doing some kind of therapy on me I want to be able to better address these issues myself. Once you fatigue, it is likely other muscles (such as the lower back erector muscles) will start to kick in more so. Feeling so much better already! Lie flat on your belly with your head tilted up slightly, facing forward. Those symptoms have decreased dramatically but since the popping of my thoracic spine I randomly get a slight click in the back of my neck (middle where the spine is) when I turn my neck. Thank you. Few weeks ago, pleural mass was successfully removed and few crowded ribs were released and lung functionality retained to its normal working condition, but few ribs did not release especially the 4 upper ribs and the spine did not retain to its normal. Do 10-15 reps. Wouldn’t it be great if all exercises and stretches were this easy? I feel fine all day, some tightness in my thoracic region but exercise do yoga with no issue. Kindly clear. (go to the thoracic area), I just came across your site tonight. Hi Mark, I am having a number of problems but the one that never really has gotten better, is I have a bulging disk in my mid back. Now, lift your hands over your head and gently hold your left wrist with your right hand. Physiotherapeutic Scoliosis Specific Exercises (PSSE) Three-dimensional scoliosis treatment Curve pattern specific exercises Based on 3D auto-correction, training in ADL, stabilizing the correct posture and patient education The first step to treat idiopathic scoliosis … I feel like my T1-4 area is all out of whack in that I feel like that area is misaligned (When I run my fingers down the vertebrae it’s not a straight line) as I can feel 1-2 of my ribs pressing against me when I breathe. I was in incredible shape 2 months ago and my diet is clean and strict. Any thoracic scoliosis exercises in healing chronic problems more comfortable to lie … sleeping with scoliosis can be while. 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