T Nation

Help Mobilising and Strengthening area around T12 veterbrae please?


Any suggestions/exercise ideas for mobilising and strengthening that area would be gratefully received :slight_smile:


Why that specific segement?


reverse hyperextensions with PERFECT form works for some.

for others it just makes the pain worse, I'd recommend isometric training for them

Dont forget to maintain a correct posture 24/7, this is important


Yes, why?

But anyways, for mobilizing, all you need is thoracic extensions on a foam roller, and maybe a thoracic rotation movement [see vid].

Strengthening: just do exercises that for your rear delts, rhomboids, and low/mid/upper traps.


Thanks for the replies, I received a compression fracture of T12 (No disc problem) and get some referred pain in my abdominal area, I also have some trouble recruiting muscle in my lower back area on my right side.


By lower back area, you mean lumbar erectors? It's my opinion that you shouldn't train those directly, they are just along for the ride in certain movements (dead lift, reverse hyper, hyper extension, etc). Use your legs and glutes, let your lumbar erectors stabilize and support.


what caused this compression fracture?


Apologies about the colossally late reply, I received the compression fracture whilst squatting.


A history of what was done medically as well as in therapy would help. Also include your current exercise program (if any), what you've been doing since this took place, and any other information you believe to be relevant.

The very few knowledgeable people here (and NOT the frauds pretending to be something they're not) will also appreciate it if you did not wait three years before your next response.


Can't be bothered with your holier than thou attitude, mods please delete the thread!


LOL, what just happened?


The same that always happens, your boy 56 to ridicule someone, why he has any vested interest in why OP took awhile to respond is beyond me, but hey I don't do pullups shirtless in parks. He's one of the big reasons why this section gets so little traffic.


This is awesome...I see a cage match in the near future - settle it once and for all.


It's called humor.

OP, you expect to post up a question from 2011, return in 2014, and then not take some ribbing for it...?

And do you expect to give just a few statements on a condition and expect any real help...?

I suspected yesterday that you were a troll and now that suspicion is growing.

And why am I not surprised that bholl jumps in at the chance to take another impotent shot at me...? Oh, that's right, because I'm willing to call him for the fraud that he is.


I can only wish. bholl is a classic internet coward that hides behind his laptop.


Here is something you will all find amusing. Even, you, pincer, you humorless-post-once-every-three-years piece of work:

So he admits that he neither has formal training nor does he have real-world experience.

Check out this statement he made in a post from last year.



They sure do IMPLY that he is a PT or in the profession.

For more comedy, click on bholl's user id and read his drivel.

You will note the following:

1) He only posts in the Injury subforum

2) He comes across as someone who is well versed the topic of injury rehab

3) Not once, until I recently called him out, did he admit to having no formal training or real world knowledge

4) The above post strongly implies that he is willing to mislead people for the sole purpose of bringing a bit of sunshine to his miserable existence.


I don't know why he's "my boy." I was agreeing with you about the MRI situation. I can't fathom why I would pick a side in this argument you two have going on. Hell, I might learn something by watching it unfold.


Simple - bholl has been outed as someone who is pretending to be someone he's not.

And the fact that we agreed on a point in the knee thread (although we disagreed on others) somehow, in his mind, made you and me cohorts.

And like any fragile individual that's been cornered, he's now resorting to shots like this in the hope of regaining any of his lost credibility.

And if there is one thing you and everyone else can learn from how is this panning out is this: every single premise bholl has on this subforum was gained from an online search and NOT formal training and/or real world experience.