How Can Limited Thoracic Mobility Affect My Low Back and Shoulder Pain

How Can Limited Thoracic Mobility Affect My Low Back and Shoulder Pain

Many of us spend long hours sitting at desks or hunched over looking at a screen which can lead to stiffness and restrictions in the thoracic spine. Poor posture and these prolonged times in compromised positions for our back lead to increased stiffness and lack of movement in the spine. When this part of the spine doesn’t move as freely as it should, it can cause discomfort not just in the upper back but also in the shoulder and the low back. Thoracic mobility plays a huge role in pain of both the shoulder and the lower back. By recognizing and addressing these movement limitations, we can alleviate pain in affected areas caused by a lack of thoracic mobility. Here at Symmetry Physical Therapy, located in Downtown Miami/Brickell, we properly diagnose and treat all conditions including joint mobility disorders. 

How Can a Lack of Thoracic Mobility Cause Shoulder Pain?

The thoracic spine is important in the role of movement in both the lumbar and shoulders along with overall posture. If it is stiff or lacks mobility, your body has to find ways to compensate. This usually means the shoulder and low back end up taking on extra strain. For example, if your thoracic spine isn’t rotating well, your shoulders might overwork to make up for the lack of movement. This can lead to shoulder pain or injury. Poor thoracic mobility can add stress to the lower back, worsening or causing pain.

Decreased thoracic mobility can sometimes cause specific issues like shoulder impingement or scapular dyskinesia. It may also lead to rotator cuff injuries. Decreased mobility in the thoracic segments causes the shoulder joint and muscles to overcompensate. This can strain the shoulder muscles and tendons, especially the rotator cuff, which stabilizes the joint. The harder these muscles are trying to stabilize, the more likely they are  getting a slight tear or tendonitis. If this occurs, there will be pain evident in shoulder movements, range of motion, or lifting activities.

Similarly, if the thoracic mobility is limited, it can affect how the shoulder blade moves. If the spine does not flex, extend or rotate as it should, the scapulas or shoulder blades, will also have limited movement. This can lead to regression of posture and strength in the surrounding muscles which can lead to pathologies including scapular winging or tilting. This in-turn can lead to decreased space in our shoulder joint between the humerus and acromion known as shoulder impingement. Shoulder impingement, characterized by a pinching with overhead arm movements along with weakness and pain of shoulder muscles can occur due to this lack of thoracic mobility. As we can see, sometimes having pain in one region of the body can be caused by a completely different area. For this reason it is important to seek professional treatment by a doctor of physical therapy. 

How Can a Lack of Thoracic Mobility Cause Low Back Pain?

Similarly, how the thoracic spine mobility can negatively affect shoulder pain, it can do the same for the lumbar spine. The thoracic spine, crucial for maintaining core stabilization, can become disrupted by poor mobility. When the lumbar spine has to overcompensate due to poor thoracic stability, the lumbar region can begin to experience pain. 

Limited mobility in one part of the spine forces other areas, like the lumbar spine, to overcompensate. This hypermobility can lead to excess stress on the vertebrae, causing ligament, bone, or disc issues and resulting in pain. Thoracic mobility problems can also affect other areas, such as the shoulder and low back.

If you’re experiencing shoulder or low back pain, a physical therapist can provide an in-depth assessment to find the root cause. At Symmetry Physical Therapy in Downtown Miami/Brickell, we help identify the source of your pain. If thoracic mobility is the issue, specific exercises can improve mobility and reduce pain.

What Exercises Can I Do To Improve Thoracic Mobility?

Check out our YouTube Thoracic Mobility Series Here

Thread the Needle is an exercise in which you start in a tabletop position and then slide one arm underneath your body reaching towards the opposite side. This allows your upper back to rotate which leads to decreased tissue and improves joint mobilization. 

Thread the Needle - Thoracic Mobility

Child’s pose or thoracic extension is also a great thoracic mobility exercise depending on the current limitations. In a child’s pose position with your arm rested on a foam roller, you are able to roll your arms away leading to increased thoracic extension and improving spinal movement. 

Childs Pose for Low back Pain

A physical therapist’s evaluation and adding these exercises to your routine can significantly reduce pain. In addition to the exercises, avoid poor posture and take breaks from sitting or desk work to protect your spine and joints. 

What Other Treatments Can I Do To Improve My Mobility?

Dry Needling: Along with joint stiffness, the muscles of corresponding areas in the thoracic spine can also become tight. Dry needling can be used to remove myofascial trigger point formation in the thoracic area. If thoracic immobility is causing lumbar or shoulder pain, dry needling can help. It works by decreasing the size of pain receptors in the affected areas and reducing inflammation, which can further alleviate pain.

WinBack Tecar Therapy:  WInback helps to bring blood flow to the area while providing a heating surface. Increased blood flow brings more healing factors, like oxygen and nutrients, while removing waste like carbon dioxide. It also helps align collagen fibers in muscles, tendons, or ligaments, making it essential for injury rehab.

Where Can I Get Treatment To Correct My Thoracic Immobility?

Overall, the mobility of your thoracic spine plays an important role in the surrounding body regions including your shoulder complex and your lower back. When it is restricted, these areas can end up compensating and may lead to pain or injury. By addressing thoracic mobility and with the proper guidance from a physical therapist, we can get you on track to improving your mobility, teaching you proper techniques and posture to avoid worsening of the situation. 

Physical Therapy for Limited Thoracic Mobility

Looking to get your personalized thoracic mobility program from our doctors of physical therapy

Come see us at Symmetry Physical Therapy, located in Miami/Brickell downtown area, where we provide an in-depth assessment and treatment strategies so we can help you return to a pain-free lifestyle. 

Feel free to give us a call at (305) 331 2277 to schedule an appointment.

Book a session with us in clinic or virtually!