How Thoracic Spine Stiffness Can Lead to Shoulder Pain

The thoracic spine and shoulder pain are often closely linked. Restrictions in the thoracic spine can lead to compensations in the shoulder, causing pain and dysfunction.

In this post, we’ll explore how stiffness in the upper back can affect your shoulders, why this happens, and what you can do to relieve both issues.

Understanding the Thoracic Spine and Its Role in Shoulder Movement

The thoracic spine, located in the upper and middle back, provides support and stability to the trunk. It also allows for some rotation, flexion, and extension during movement.

When the thoracic spine becomes stiff, it can limit the mobility of the shoulder blades, which are attached to the ribcage. These blades move with the spine as you lift your arms or rotate your body. If the thoracic spine is restricted, your shoulder blades can’t move freely, leading to compensation in the shoulder joint itself.

How Stiffness in the Thoracic Spine Causes Shoulder Pain

Limited movement in the upper back can affect the shoulder joint in several ways. For example, if the shoulder blades can’t move as they should, the humerus (upper arm bone) can press against soft tissues during overhead movements. This can result in injuries like rotator cuff problems or shoulder impingement.

On the other hand, shoulder pain can also affect the thoracic spine. If you’re protecting an injured shoulder by holding your arm in a certain way, it can cause stiffness and restricted movement in the upper back. This creates a cycle of discomfort that makes both areas worse.

Relieving Shoulder Pain by Improving Thoracic Spine Mobility

The good news is that improving thoracic spine mobility can help reduce shoulder pain. By addressing stiffness in the upper back, you can restore shoulder blade movement and ease the strain on the shoulder joint.

Similarly, treating shoulder pain can improve thoracic spine mobility by breaking the cycle of compensation and protecting natural movement patterns.

Two Simple Mobility Exercises to Relieve Pain

Here are two effective exercises to help increase movement in your thoracic spine and alleviate shoulder pain. Always move slowly, and stop or adjust the range of motion if you feel any discomfort.

1. Thoracic Spine Flexion and Extension

This simple exercise helps mobilize the upper back and improve flexibility.

• Sit or kneel with a straight back.
• Gently arch your back (extension) and then round it (flexion), focusing on moving through the upper spine.
• Perform 10-15 repetitions, gradually increasing your range of motion as you feel more comfortable.

This exercise helps increase mobility and prepares your thoracic spine for more challenging movements.

2. Side-Lying Thoracic Rotation

This exercise improves the rotation of the thoracic spine and targets the muscles around the shoulder.

• Lie on your side with your knees bent at 90 degrees and your arms outstretched.
• Slowly rotate your upper back, reaching your top arm across your body toward the opposite side.
• Move slowly and control the rotation. If overhead movements are painful, skip this exercise and focus on flexion/extension first.

When to Seek Professional Help

While these mobility exercises can be very effective in relieving shoulder pain and improving thoracic spine mobility, persistent discomfort may require professional intervention. If you’re dealing with ongoing shoulder issues or stiffness in the upper back, it’s important to get a proper assessment.

At Balance Osteopathy, we specialize in treating both shoulder pain and thoracic spine stiffness. We can help you identify the root causes of your discomfort and create a personalized rehabilitation plan.

Break the Cycle of Pain and Stiffness

By improving thoracic spine mobility, you can relieve shoulder pain, restore natural movement, and reduce compensations in both areas. If you’re still experiencing discomfort, don’t hesitate to reach out for a professional consultation. A personalized treatment plan can make all the difference in helping you recover and feel better.

Are you ready to start improving your shoulder mobility and relieving thoracic spine stiffness? Book an appointment with Balance Osteopathy today to get a comprehensive assessment and a tailored treatment plan.