Do you struggle with achy shoulders and chronic lower back pain? Do you spend countless hours stretching and foam rolling trying to reduce symptoms however still suffer from the same pains and dysfunctions? The issue with today’s methods are we spend a lot of time just working on pain management and not enough time attacking the source of pain. Most of us don’t suffer from structural damage that creates these issues, its most likely a movement limitation in the thoracic spine.
The thoracic spine is the longest region of the spine connecting the lumbar and cervical spine and it is the only spinal region attached to the rib cage. The thoracic spine consists of 12 vertebrae that form the foundation of the column that support the neck above, the rib cage, soft tissues, flexible joints, blood vessels and nerves. The rib cage is supported by the thoracic spine in the back and forms a bony structure to surround and protect vital organs. Basic structure the thoracic spine is restricted more during flexion/extension compared to the lumbar and cervical spine, primarily due to the bony anatomy. From textbook definitions, the thoracic spine should be able to flex (20-45 degrees), extend (25-45 degrees) and laterally flex (20-40 degrees). Some researchers looking at cadaver specimens were able to declare that the thoracic spine is able to move from 4-12 degrees in the sagittal plane for all segments. Studies on movement of the thoracic spine are limited, however, it can be concluded that some motion does occur here. The thoracic spine is also an attachment point for numerous muscles: erector spinae, interspinales, intertransversarii, latissimus dorsi, multifidus, rhomboid major, rhomboid minor, rotatores, semispinalis, serratus posterior superior/inferior, splenius capitis, splenius cervicis, and trapezius. This just goes to show you the importance of this part of your spine.
Now let’s talk mobility!
Do you find yourself at the end of the day with a tense upper back? Do you find yourself having pain in the shoulder region front or back? These are a few of many issues that can occur from lack of motion in your thoracic spine. This is not a breakthrough, just simple anatomy and putting the pieces together. It has been shown via research that decreased mobility in the thoracic spine can cause neck and shoulder pain. Many of us are stuck behind a desk, staring at a computer. This leads to tightness in the upper back and can create forward head posture. This posture leads to increased stress on the posterior neck muscles leading to tension headaches and neck pain. Along with poor posture, the thoracic spine is connected to the cervical spine, where pain can be referred to, making certain movements uncomfortable. It has been shown that increasing mobility in the thoracic spine can help alleviate the cervical spine symptoms.
A lack of thoracic spine mobility can also create pain in the shoulder girdle. This is something I have spoken about in earlier blogs with rounded shoulders. The lack of mobility in the thoracic spine is often linked to those individuals suffering from rounded shoulders. When the T-spine is limited in mobility your shoulder blades are pulled outward, which can lead to decreased range and pain when moving your arm in different directions. Lastly, your lower back pain can also be a result of limited range and mobility in your thoracic spine. A lack of mobility in the T spine will cause you to compensate in the lumbar spine during flexion, extension and rotation. If there a lack of mobility in the T spine it will allow the lumbar spine to move more than designed. This can lead to increased pressure in on the disks in the spine, which can result in lower back pain.
So, we know that limited mobility in the thoracic spine can cause neck, shoulder and lower back pain so it’s time to take care of the cause and not just treat symptoms. The following movements are a great addition to that can be incorporated into your program to help increase mobility in your thoracic spine and really help strengthen your torso region. Start first by some soft tissue work using a foam roller or peanut to increase mobility in the spine area from there follow it with these movements:
Exercise 1: Thoracic Extensions On Foam Roller
Lay on your back with your knees bent and the foam roller under your spine. Slowly, keeping your bum on the ground, arch your back over the foam roller. Pause.
Repeat on multiple segments of the thoracic spine. Perform 10 repetitions per segment.
Exercise 2: Lat Stretch On Foam Roller
Start by kneeling on the floor with an foam roller in front of you.
With your hands on the ball, roll the roller forward so that your trunk leans forward and to the side until a gentle stretch is felt along the side of your body. Perform 15 repetition's.
Exercise 3: Open Book
Lay down on one side with one knee bent up towards foam roller and the chest at a 90 degree angle. Open up the top arm and reach back until you feel a stretch, forming a "T" shape with your arms. Hold for 3 seconds then close back. Follow your arm with your head as you open and close. Repeat on other side as well. Perform for 15 repetitions per side.
Exercise 4: Quadruped Extension Rotation
Start with both hands on the floor in quadruped with back side against stability ball. Then position one hand (you'll do both) at the nape of your neck, gently push into ball. Keeping the hand and pelvis stationary rotate the thoracic spine open. You can also try sitting back onto your heels to isolate the thoracic spine more. Perform 8 repetition's per side.
The thoracic spine is an area where movement can often be neglected, which can lead to decreased mobility in this area, problems at the neck or low back, or just limitations in overall functional mobility and how well you can move. This article has highlighted a few different ways to decrease thoracic spine stiffness and potentially mitigate the risk of neck and low back pain. By incorporating a few of these exercises into your exercise routine, you can improve your thoracic spine mobility!