Thoracic Spine

In our modern world of computer screens and mobile phones, resting posture for most people has changed, and not for the better!

Everyone should work on improving their upper back mobility.

Most issues seen in the thoracic spine region can relate to  back stiffness from muscle tightness and joint sprains. Prolonged sitting often leads to postural problems of stiffness in the thoracic spine , affecting the facet joints as well as the costo-vertebral and costo-transverse joints where the ribs attach to the spine. 

Poor posture, such as rounded shoulders and an extended chin, can exacerbate this stiffness and potentially limit breathing by restricting rib movement during inspiration. 

Postural issues in the Thoracic spine can also occur as a result of poorly balanced gym programs. It is essential programs are designed appropriately and lifts are technically sound. Mobility and flexibility exercises should be incorporated into any gym program as well as strengthening.

Joint sprains may occur in sports from contact injuries, like tackling or falling onto an object, as well as from compressive impacts including impacts to the ribs or sternum. 

Because the ribs form a cage around the spine, even contact to the front of the body can potentially cause soreness in the upper back. 

Pain in the thoracic spine can be accompanied by shortness of breath due to restricted rib movement and may also result in chest pain or radiating pain around the chest. Treatment here typically involves reducing pain with ice and analgesics, restoring mobility, incorporating stretching and strengthening exercises, and managing any underlying muscle tightness to alleviate symptoms.

Almost every movement we perform has a component requiring thoracic mobility. 

To squat effectively you need good hip mobility, a strong core and good thoracic mobility. 

To swim well and have a good streamline you need a strong core and good thoracic mobility. 

To play golf and tennis well you need good hip mobility, strong core and you guessed it, good thoracic mobility. 

To pack a scrum well as a Rugby Prop, it’s Hips / Core / Thoracic  

All of these activities also have other physical components which may affect performance, however Hips Thoracic and Core mobility are key.

Take the time to understand the physical requirements of your chosen sport and the position you play within it, to ensure your training and recovery programs are targeted.

Improving thoracic spine function  involves a multifaceted approach of Mobility, flexibility and Strengthening.

1.Start by using tools like the Posture Pro to enhance overall thoracic extension  and mobility. 

2. Triggers to release  tightness in the pectoral muscles and levator scapulae  with a Massage ball or a Pocket Physio Rocket. 

3. Incorporate stretching exercises for the Lats  posterior shoulder and pecs using a Stretch band to increase flexibility and alleviate postural tension. 

 4. Use resistance bands ( Power bands) to  strengthen the rhomboids, mid traps, lower traps and Serratus Anterior  to develop scapulo- thoracic stability.

My wife had one not that long ago after a fall when moving a very large rock on a steep hill at home…so I am going to say, ‘people who do stupid things’ are more prone!

Trauma injuries in the  thoracic region, such as compression fractures of the vertebral body, often occur due to accidents involving falls or high-impact incidents. For example, falling onto the shoulder, or landing heavily on your bottom, slipping down stairs, or falling off a trampoline can cause significant compression in the thoracic spine . 

Additionally, illegal play in contact sports, where an individual is flipped in the air and lands on the shoulder, can also lead to such injuries. 

Symptoms which may indicate a compression fracture injury  may include severe back pain, limited mobility, shortness of breath and sometimes numbness or tingling if nerve involvement occurs.

The best course of action for a suspected compression fracture is to seek immediate medical attention for proper diagnosis and supervised treatment.

Return to play (RTP) after a thoracic compression fracture depends on the nature and severity of the fracture. 

In some cases, the injury may be managed with a brace to support the spine and aid in healing. Extreme cases might require surgical intervention to stabilize the vertebrae. 

For less severe fractures, management might involve close observation, with follow-up evaluations including X-rays or CT scans at around 6 weeks to assess healing progress. 

Generally, athletes can expect to return to competitive activity in approximately 6 months, provided that they have fully recovered and received medical clearance. Each case requires individualised assessment to ensure a safe and effective return to play.