Alleviate Back and Chest Pain with 3 Simple Exercises: A Comprehensive Guide

In today’s sedentary lifestyle, back and chest pain have become prevalent issues, often stemming from prolonged hours of sitting and poor posture. Roland Liebscher-Bracht, a renowned pain specialist from Germany, advocates a drug-free and non-surgical approach to tackle these issues. Together with his wife, Dr Petra Bracht, they introduce a groundbreaking method incorporating ‘osteo pressure’ and specific stretching exercises to alleviate pain conditions effectively.

Exercise 1: Stretching The Thoracic Spine

1. Equipment: Use a foam roller.
2. Position: Sit with your bottom on the floor, placing the foam roller behind your back.
3. Execution: Lie back on the foam roller, ensuring it rests under your thoracic spine.
4. Breathing: Inhale deeply, repositioning the foam roller if necessary.
5. Duration: Hold the stretch for at least two minutes to relax the rounded back muscles.

This exercise aims to counteract the effects of prolonged sitting by stretching the muscles in your back and promoting thoracic spine relaxation.

Exercise 2: Opening The Chest

1. Setup: Position two chairs at arm’s length apart.
2. Posture: Kneel between the chairs, fully extending your arms horizontally with palms facing down on the chair seats.
3. Movement: Lean forward, maintaining a 90-degree angle with your palms on the chair seats.
4. Breathing: Inhale and exhale while progressively bending forward, feeling a stretch in your chest.
5. Duration: Continue the stretch for about 2 minutes to enhance flexibility around the pectoral muscles.

This chest-opening exercise combats tightness and promotes flexibility, vital for preventing chest and back pain.

Exercise 3: Stretching The Diaphragm

1. Position: Sit upright on a chair.
2. Breathing: Inhale deeply and exhale forcefully, allowing your upper body to fall forward.
3. Post-Exhale: Close your mouth and pinch your nose.
4. Movement: Bring your body back upright while trying to inhale with closed airways.
5. Repetitions: Perform several repetitions, feeling increased breath capacity and reduced pain.

This diaphragm-stretching exercise enhances respiratory function, alleviating pain associated with muscular shortening.

By incorporating these exercises into your daily routine, you not only address existing back and chest pain but also proactively prevent future discomfort. Prioritize your well-being with these simple yet effective exercises.