DORSAL SPINE EXERCISES

Middle and upper back pain, known as dorsalgia, is a common complaint located in the thoracic region of the spine. This area, the least mobile in the back, can be affected by a variety of causes, from musculoskeletal problems to, in rarer cases, visceral conditions. Unlike neck or lower back pain, dorsalgia has received less attention, but it is no less common. It is estimated that between 13% and 17% of people will experience it at some point in their lives, and its frequency increases with age.

To relieve and prevent this type of pain, it is crucial to strengthen the core muscles. The core is a complex system of muscles, bones, and ligaments that act as stabilizers for the trunk and spine. To visualize this, think of a box: the abdominal muscles are the front and sides, the spinal extensors are the back, the glutes and pelvic floor are the lower part, and the diaphragm is the upper part. Resistance training in this area is essential.

This exercise program is designed for people with persistent or recurring back pain, as long as there are no warning signs suggesting serious pathologies and the pain is not in an acute phase. It is ideal if your pain has lasted more than three months or occurs in cycles. The key to success lies in motivation and consistency, as the positive effects are not immediate. In addition to specific exercises, it is recommended to complement your routine with general physical activity, such as walking or swimming, to combat a sedentary lifestyle. With dedication, exercise programs can be a very useful tool for improving pain, improving functionality, and preventing future recurrences.