Thoracic Back Pain

The thoracic spine is the longest region of the spine, connecting with the cervical spine above and the lumbar spine below, the thoracic spine runs from the base of the neck down to the abdomen. 

It is the only spinal region attached to the rib cage.
​The thoracic spine has 12 vertebrae stacked on top of each other, labeled from T1 down to T12.

Function and Role:

Some of the thoracic spine’s most important roles include the following:

​1. Protect the spinal cord. 

2. Anchor the rib cage: Rib cage, supported by the thoracic spine in the back, forms a bony structure to surround and protect vital organs, such as the heart and lungs.
​
While the cervical spine and lumbar spine are built more for mobility,
The thoracic spine is built more for stability.
Thoracic Back Pain is common throughout life but is not as well studied as neck pain or low back pain.
It is more often due to serious spinal pathology than neck or low back pain but also prevalent among healthy individuals without any serious underlying cause.

Epidemiology:

1. Studies reported a higher prevalence for thoracic back pain in children and adolescents, especially for .

2. In children and adolescents, thoracic back pain was associated with female gender, postural changes associated with backpack use, backpack weight, other musculoskeletal symptoms, participation in specific sports, chair height at school and difficulty with homework. 

​3. In adults, thoracic back pain was associated with concurrent other musculoskeletal symptoms and difficulty in performing activities of daily living.

What are the causes of thoracic back pain?

This inflammation can occur for a number of reasons:
1. A sudden sprain or strain (as in car accidents or sports injuries).
2. Poor posture:
i. Kyphosis/ “dowager hump”
​​- You may have heard of a “dowager hump,” but this isn’t a medical term or even an acceptable term.
- It refers to a curving of the spine that can result in an upper back that appears rounded or hunched.
The appropriate medical term for this type of condition is kyphosis.
​ii. Kyphosis + Hyper-lordosis Posture
- According to the Janda approach, whenever there is kyphosis posture (hunch), there will be a hyper lordosis posture (high arch low back). 
- They synchronize each other like a cogwheel kinetic chain. Therefore, to treat the kyphosis posture, we need to treat the hyper-lordosis posture as well.
iii. Scoliosis
​- Rotated spine presents with one side hump over the thoracic area.
- Sitting or standing in a slouched position over time.
- Sitting for a long time at a computer.
-Repeated pressure on the spine can lead to middle back pain due to poor posture.
- The muscles and ligaments in your back have to work hard to keep you balanced when you slouch.
- Overworking these muscles can lead to aches and middle back pain.
3. Using a backpack / baby carrier 

​There are criteria on which backpack or baby carrier is suitable for that individual to use it for long hours.
Wrong adjustments of backpack straps can lead to discomfort in upper and mid back region if used for long hours.
It causes a lot of strain on muscles of the mentioned region.
4. Breastfeeding mom

The most beautiful moment for moms can be quite worrisome when mummy and baby both are not in the right position.

Constant poor posture or positioning for long hours of breastfeeding will lead to "Hunch Pain" or even feeling tightness in shoulder during or after the breastfeeding.

If this hunch pain prolongs, it may also lead to difficulty in breathing. 

Good news is all these complications can be avoided with the right techniques and of course EXERCISES! 

Stretching Exercise for Thoracic Back Pain:

​1. Seated Cat and Cow Stretch

​Seated at the edge of the chair and palms on thighs, look straight, inhale, arch your back and elongate your spine and open up your chest.
While exhaling, slowly bring your chest all the way in and hunch your upper back. 
Repeat 5 reps x 2 sets.
2. Half Hang Stretch
- Place your hands on the wall and walk them down until your chest is parallel to the ground.

- Walk your feet back so that you are hinging over with your hips bent to about 90 degrees and your legs straight.

- Your back and arms should be straight with your arms running along side your head. You want a nice straight line from your hands on the wall to your tailbone.

- Press your chest out through your arms and feel a nice stretch through your chest and down the sides of your back. You may even feel a stretch down your hamstrings as you lean over against the wall.

- Hold and breathe. Try to press your chest through toward the ground as you hold and work on your thoracic extension.

- Beginners may need to start with their hands higher up on the wall and their feet closer in so that they aren’t leaning over as much.
Make sure your back is flat and not at all rounded as you hold. 

Repeat 5 reps x 2 sets. 
 3. Twisted Side Stretch
Begin sitting nice and tall in a chair.

Rotate your body in one direction.

Use the hands to grab onto your leg or the chair and pull yourself into a slightly deeper twist stretch.

Hold for only 1-2 seconds and then release, return to centre, and repeat on the other side.

​ Repeat 5 reps x 2 sets.
 4. Foam Roll Upper/Mid Back
Place the foam in horizontal and lie on it.

Foam roller should be rolling onto your upper and mid back.

Bending both knees and palms supporting head up, roll onto the roller in up and down motion for 3-5 times.

Pause and repeat for 5 more times.
These stretches will help to ease the discomfort you have.
​If the discomfort persist, please let us further advise you on your condition!