As we age, we tend to lose mobility in our back – especially our thoracic spine.

It happens, and it can cause all kinds of issues but the good news is, there are things you can do to increase your thoracic spine mobility!

When we talk about thoracic spine mobility, you might be wondering: What exactly is my thoracic spine and why should I care about this?

Your thoracic spine is basically the middle portion of your back and is made up of 12 vertebrae, all of which attach to your rib cage. The thoracic spine is responsible for about 80% of trunk rotation, and it’s also responsible for movements of the neck as well. Thoracic extension, the ability to arch back, is also extremely important for the health of your neck, shoulders, and arms.

Thoracic mobility is important not only for rotational sports such as golf, tennis, or baseball (throwing and hitting), but that mobility is paramount for even the mundane movements we do such as walking, running, toileting, all head movements, and looking in your blind spot when driving.

As we get older, or if we’re in static positions for prolonged periods (i.e. desk jobs), our thoracic spine can become less mobile, which can cause neck, shoulder and lower back pain as those areas compensate for this lack of mobility. So as physical therapists, when we hear about pain in these areas, we often first look at the thoracic spine.

The thoracic spine and rib cage create a stable base for your neck and shoulders to sit on, so they can function efficiently. An immobile thoracic spine forces the lower back, shoulders and neck to work harder as they’re now placed in inefficient positions, which over time, can cause pain and dysfunction.

Think of it this way, when you are rotating your torso, extending your back, or turning your head in your daily activities, if your thoracic spine is stiff, your lower back and neck are forced to pick up the slack, which could turn into low back and neck pain and dysfunction down the road.

Luckily, there are things you can do to increase your thoracic spine mobility! Visiting your physical therapist is definitely a good idea, but if you can’t get in to see them right away, you can try a few things at home first.

Some exercises to try:

1. Cat Stretch, (Latissimus Dorsi Stretch)
2. Seated Thoracic Rotation
3. Seated Thoracic Extension
4. Side Lying Arm Circles
5. Spider-man

The bottom line is, taking care of your thoracic spine will give you benefits for years to come. Physical therapy is very effective for helping to increase your mobility and help relieve pain in other areas. If you are having issues, we can help increase your mobility and functionality.

Beacon Physical Therapy

At Beacon Physical Therapy, we support our clients in establishing healthy movement patterns that help maintain strength, flexibility and mobility. If you are having an issue, make an appointment today. We’d love to meet you and get you back to doing what you love.