Most Americans will throw out their back at some point — whether playing golf, grabbing a suitcase from an overhead compartment or simply reaching behind from the front seat of a car. And while the most common place to feel pain is the lower back, that pain can be caused by a lack of mobility in the upper spine.

Your upper, or thoracic, spine absorbs stress and distributes it to your other muscles and joints. Yet there are few opportunities to engage the spine’s full range of motion during daily life, which can cause problems. Sitting all day makes it worse, and walking or jogging do not challenge it enough.

“We’ve trained our brains and nerves to think midrange is the limit,” said Gene Shirokobrod, a physical therapist in Maryland. Sudden movements beyond that range, swinging an ax or a golf club, say, can cause spasms and pain as other parts of the body try to compensate.

A consistent exercise routine that extends the spine’s range of motion, especially twisting, can help prevent injuries from sudden movements. Whether you are hoping to avoid golf injuries or just want to be able to reach your kid’s car seat, try this workout to increase your range of rotational movement in your upper spine.

Overview

Time: 20 to 30 minutes

Intensity: Low

What you’ll need

• A lightweight dumbbell or kettlebell

• A chair or short stool

How often

Doing this workout once should help you tune into your upper spine’s range of motion. If your goal is to significantly increase it, though, you will have to repeat these exercises often. A good program would be three to four times a week for six to eight weeks. Once you’re feeling improvements, switch to once per week.