Welcome to Month 22 of EFI Plus Pain Free Pro!

This month, we’re targeting a critical yet often overlooked area that dictates how you move, breathe, and carry yourself — your upper back and thoracic spine. Whether you sit for long hours, hunch over devices, or struggle with mid-back stiffness and neck strain, this month’s focus will help you restore flexibility, posture, and comfort from your shoulders to your spine.

Here’s what’s in store:

FREE Blog: Thoracic Spondylosis – What It Is and How to Manage It

Understand the wear-and-tear process affecting your mid-back joints, the warning signs you shouldn’t ignore, and the most effective ways to manage stiffness, pain, and limited mobility.

FREE Blog: Best Stretches for Upper Back Pain

Discover simple yet powerful stretches that relieve tension between the shoulder blades, open up the chest, and improve your posture — perfect for those who sit or drive for long hours.

INFOGRAPHIC: Text Neck Deformity – The Silent Posture Problem

Learn how everyday phone and computer use can distort your spinal alignment — and what to do about it. This visual guide shows you the early warning signs, posture fixes, and daily habits to prevent lasting damage.

EXCLUSIVE Blog: Good Posture: Why It’s So Important

Posture affects more than just appearance — it impacts breathing, digestion, joint health, and confidence. Dive deep into the science of good posture and learn actionable strategies to retrain your alignment for long-term relief and resilience.

Your upper back is the bridge between your neck and lower spine — and when it’s strong and mobile, your entire body moves more efficiently. This month, let’s unlock that potential and make every movement easier, lighter, and pain-free.

Thoracic spondylosis is a medical term used to describe age-related degenerative changes in the thoracic spine, the middle portion of the spine, located between the neck and the lower back. Just like the lower back and neck, the thoracic area is prone to wear and tear over...

If you’ve been dealing with upper back pain, stiffness between the shoulder blades, or even neck pain, you’re not alone. Hours spent sitting at a desk, using your phone, or driving can strain the upper back area, causing discomfort that affects your posture and movement. The good news?

Text neck deformity is a postural condition resulting from prolonged forward head posture, most commonly due to excessive smartphone, tablet, or computer use. The sustained downward tilt of the head increases stress on the cervical spine, leading to muscle imbalance, pain, and potential structural changes.

Poor posture is more common than most people realize. From long hours sitting at a desk to constantly looking down at phones, our daily habits often strain the spine and weaken back muscles. As a result, over time, these habits can lead to back pain, stiffness, and even long-term health issues. The good news? You can improve your posture and relieve back pain with simple, effective exercises.