Neck and lower back pain: keep your thoracic spine flexible

Where is the thoracic spine and what does it do?

The thoracic spine is the middle section of your spinal column. It connects the neck and the low back and plays a fundamental role during each movement that we do and the postures that we keep. Like so many other modern-day problems resulting from work, people who spend hours either in the car or sitting poorly in front of computer screens are particularly prone to thoracic stiffness, which causes neck and lower back pain.

Thoratic spine

The thoracic spine also provides a lot of the rotation and extension of the spine that is used by athletes. This means that anyone and everyone who plays sport is likely to find their movement restricted and their performance limited if they have stiffness in this thoracic area. Improving thoracic spine mobility means improving your sport performance or your daily training (for all those who do (or should) train at The Foundry 😀).

What can you do to increase the mobility of thoracic spine?

To help keep your cervical spine and lumbar spine pain free, you’ll want to move the thoracic spine in smart, safe ways to maintain strength and mobility.

The stretches shown below are a couple of the ways that you can stretch out and mobilise the thoracic spine. These exercises should provide a comfortable stretch and an effective spine mobilisation. The model in the videos is the lovely Foundry coach Alex Riches. You can find her on instagram.


You can replace the roller in the exercise below with any rollable object (like a drink bottle, or bottle of wine 😀).

Another great way to help you feel better and prevent muscle pain is a sports massage. A massage every few months can help to reduce muscle tension alleviate aches and pains and reduce tension in the joints

Book an appointment for a sports massage, or a physio session, with us to keep your body in tip top condition, and performing optimally.


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