By Jessica Goddard, DC
February 2, 2023
Do you have lower back pain or neck pain?
Does your upper and middle back always feel stiff?
Well, you may have poor Thoracic mobility.
Get to know your spine
You have 5 regions of your spine: Cervical (neck), Thoracic (upper and middle back), Lumbar (lower back), Sacrum, and Coccyx, and each segment serves a purpose.
The cervical spine functions to hold up your head, which is approximately 10 lbs.
The thoracic spine, which can include your ribs as they attach to the vertebra, functions to protect your heart and lungs.
The lumbar spine functions to stabilize the spinal column and bear the body’s weight.
The sacrum functions as the link between your spine and pelvis.
The coccyx functions as an attachment point for numerous muscles, ligaments, and tendons.
What happens when we lose Thoracic Spine Mobility?
Fun fact: Your thoracic spine is responsible for 80% of body rotation.
Your cervical spine is the most mobile region of your spine. Your thoracic spine assists in 33% of neck flexion (chin-to-chest movement) and 21% of neck rotation (side-to-side movement). Studies have shown a correlation between thoracic spine dysfunction and pathologies of the neck, shoulder, and elbow.
Take, for example, a baseball player throwing a ball. The thoracic spine is needed for body rotation and to generate power for a throw. When we lack thoracic rotation, the shoulder will have to compensate for the reduction in trunk rotation. This gives the player a greater chance of overuse injuries such as rotator cuff tendonitis, rotator cuff impingement, biceps tendonitis, and tennis elbow, etc.
Your lumbar spine is the least mobile region of your spine. When your thoracic spine lacks rotation, the lumbar spine has to compensate and pick up the slack. This compensation can give you a greater chance of low back pain and injuries. It is estimated that 80% of Americans experience low back pain during their lifetime.
The relationship between these regions of the spine is known as ‘regional interdependence’. It is also seen, in the relationship between the hip and the knee. It addresses how one region of the body can influence the outcome and function of another region of the body that may seem unrelated.
How can you improve your Thoracic Spine Mobility?
One of Dr. Jessica’s favorite sayings to patients is “Movement is lotion”. What does that mean? It means that the more you move, the more your joints and muscles receive the nutrients needed to stay healthy and happy.
Dr. Jessica utilizes passive and active care with her patients. Passive care, such as spinal and joint manipulation, which studies have shown to be an effective treatment for acute musculoskeletal conditions. Active care, such as teaching patients how they can improve, manage, and keep at bay their pain with home exercises. So, which is best for you? Dr. Jessica believes that a healthy combination of both creates a recipe for the elimination or management of pain.
Dr. Jessica’s favorite at-home thoracic spine mobility stretches.
T-Spine extension with a foam roller
Lying on your back with knees bent and feet flat on the mat, place the foam roller across the lower part of your shoulder blades. Put your hands behind your head to support your neck.
Stretch back over the foam roller.
T-Spine extension – Cat Camel drill
On your hands and knees, arch your back and draw your belly button to the floor. Hold for a couple of seconds and then proceed to round your back while letting your head come down.
T-Spine floor rotation
Bring your knee up and across the body, and hold it down with your arm
Rotate the head and torso in the opposite direction and reach your arm out to increase the stretch sensation.
T-Spine rotation - Variation 1, Quadruped
While in a crawl position, lower your buttock a little towards your feet to get in a lower position as shown.
Next, with a hand behind your head, rotate your body and your head to the side, then return.
T-Spine rotation - Variation 2, Thread the needle
Start on hands and knees.
Using a foam roller for assistance, reach one hand under and across your body.
Look and turn your head and shoulders in the directions you are reaching
It is important to note that a weak and deconditioned muscle can also be a pain generator. In this discussion, we are addressing mobility as it relates to reduced range of motion and muscle stiffness.
Need more help? You can book an appointment with Dr. Jessica at Zephyr Sport and Spine.
Call 573-898-4050 or book online at ZephyrSportSpine.com
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Juhani Määttä, Jani Takatalo, Tero Leinonen, Tuomo Pienimäki, Jari Ylinen & Arja Häkkinen Lower thoracic spine extension mobility is associated with higher intensity of thoracic spine pain, Journal of Manual & Manipulative Therapy, 2022; 30:5, 300-308, DOI: 10.1080/10669817.2022.2047270
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Walser RF, Meserve BB, Boucher TR. The effectiveness of thoracic spine manipulation for the management of musculoskeletal conditions: a systematic review and meta-analysis of randomized clinical trials. J Man Manip Ther. 2009;17(4):237-246. doi:10.1179/106698109791352085
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