Why is my mid-back sore?! – Thoracic Spine

Your thoracic spine is the middle section of your back. It is relied on for both structural support and movement for the rest of your spine and body. It is an area that likes to rotate and extend. However, due to long periods of inactivity and desk work, we often end up hunching forwards and not providing it with enough extension and rotation throughout the day.
This information can be helpful in determining why you may be experiencing rib or back pain—and why both can go hand in hand.  It may seem counterintuitive, but often movement is the best medicine to help relieve your discomfort in this area.
What can cause thoracic spine pain?
Long periods of sitting
Poor work desk ergonomics
Inconsistent or minimal strength work for you mid-back
Poor posture habits
There are other sources of pain of course, these are reasons for mild to moderate discomfort that can happen throughout day-to-day activities.
What can I do to help my thoracic spine?
Strength, mobility and self myofascial release are three approaches that may be of benefit for those suffering from thoracic discomfort.  Together they are a great way of helping yourself if an increased amount of desk work is part of your life.
Strength:
Does not have to be hard or difficult exercises, nor do they have to use large weights or take a long time. A great example of a thoracic spine strength workout is:
Push ups – triangle/diamond stance – 3x 10 reps (or however many you can do over 3 sets)
Banded pull aparts – 3 x 10 reps
Bent Over Rows – 3 x 10 reps
Mobility:
Mobility in the thoracic spine can feel great after a long day at the desk, the other great thing, they don’t require a lot of equipment!
Check out our Instagram for examples of exercises you can do:

 

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A post shared by Peak Sports And Spine Centre (@peaksportsandspinecentre)

A post shared by Peak Sports And Spine Centre (@peaksportsandspinecentre)

Self-Myofascial release:

Using a trigger ball, these exercises are easy to complete at home or work.
An example is available of how to use a trigger ball is in the video above.
If you have any questions or concerns surrounding your thoracic spine and discomfort in the region, don’t hesitate to contact us or make an appointment with one of our coaches.