Back pain has been the leading cause of disability around the world. It is estimated that 80% of people will experience back pain at some stage of their life. There are many causes of back pain which include postural issues, lifting injuries, physical fitness and aged related diseases. However, the upper back (thoracic spine) is often neglected in our treatment. Have you every tried fixing your back with some lower back stretches but still have persistent pain? The exact cause of back pain is often multi-faceted and complex. Often, we have to look at the whole spine instead of just the area of pain. In this blog we are going to explore the importance of thoracic mobility in treating back pain.
The role of upper back mobility in lower back pain
Your spine is a long structure made of bones and our discs sit between each bone. The joints, muscles and ligaments work together to help hold the back in its position. The thoracic spine links your neck to your lower back. Let’s take sitting as an example, we do this activity for most of our day. We often sit in a slumped position with a curved back. It can be harmless at first but over time it places pressure on the structures of the back. Your thoracic spine becomes stiff because it is always in that curved postural position. Your neck and lower back compensate for the lack of mobility. They work overtime and hence you begin to experience symptoms of lower back pain.
The role of upper back mobility in overhead movement
Thoracic spine mobility is crucial for you to perform any overhead movement especially if you want to reach the end of your range of motion. Let’s take another example of shoulder press at the gym. If you have thoracic spine stiffness then the shoulder muscles and joints have to work extra hard to compensate for the lack of movement. When you have a lack of thoracic mobility, the shoulder press action becomes difficulty, your body compensates by overextending the back during the lift. Try going into a slump posture and see how high your can lift your arm then perform this movement again but with an upright posture. Notice the difference on how far you can elevate your arm. You can see how important thoracic mobility is for overhead movement.
How do I increase my thoracic mobility?
The good news is that we are able to increase our thoracic mobility at any stage of our lives. A physiotherapist will be able to assess your thoracic spine movements and determine areas that may be contributing to your back pain. A physiotherapist will be able to provide you with the appropriate exercises to increase thoracic mobility. A physiotherapist can also use joint mobilisation techniques and soft tissue massage to help release tight structures and unlock your thoracic mobility. Don’t let back pain prevent you from enjoying your daily activities and hobbies. Contact one of our friendly physiotherapists today for a comprehensive assessment of your back and individualized rehabilitation program.
References:
Australian Institute of Health and Welfare. 2021. Back problems, What are back problems? – Australian Institute of Health and Welfare. [Online] Available at: <https://www.aihw.gov.au/reports/chronic-musculoskeletal-conditions/back-problems/contents/what-are-back-problems> [Accessed 3 September 2021].