Thoracic back pain—or pain in the mid-upper portion of the spine—can be frustrating, limiting, and often overlooked. Whether it’s due to long hours at a desk, poor posture, pregnancy-related changes, or repetitive strain, issues in the thoracic spine can cause stiffness, discomfort, and even radiating symptoms into the shoulders or ribs.
In this article, we’ll break down the connection between posture and thoracic spine pain, explore the most common causes of discomfort in this region, and provide practical tips and exercises to help improve your alignment and alleviate symptoms.
What Is Thoracic Back Pain?
The thoracic spine refers to the middle section of the back, comprising 12 vertebrae (T1–T12) that connect to the ribs. This part of the spine plays a vital role in posture, protecting the spinal cord and supporting upper body movements.
Thoracic pain typically presents as:
- Dull or aching pain in the upper or mid-back
- Sharp pain between the shoulder blades
- Pain when twisting, sitting, or bending
- Tightness or stiffness along the spine
- Referred discomfort in the ribs or chest
Pain may also be accompanied by muscle tension, headaches, or pain associated with thoracic outlet syndrome, where nerves or blood vessels are compressed near the collarbone.
Common Causes of Pain in the Thoracic Area
There are several potential causes of back pain in the thoracic area, many of which are related to posture or movement habits:
Poor Posture
This is one of the most common causes of thoracic back pain, particularly in individuals who spend prolonged periods sitting.
Rounded shoulders, slouched sitting, and forward head posture place continuous stress on the thoracic spine and surrounding muscles, leading to tightness, inflammation, and discomfort.
Prolonged Sedentary Behaviour
Spending extended hours at a desk or behind the wheel without adequate movement can cause spinal stiffness and reduced circulation in the thoracic back.
Repetitive Movements or Lifting
Jobs or sports that involve twisting, bending, or overhead work can strain the thoracic vertebrae and supporting tissues.
Thoracic Outlet Syndrome
Compression of nerves or blood vessels near the thoracic outlet (where the neck meets the chest) can cause pain, numbness, and weakness in the arms and shoulders.
Pregnancy-Related Changes
Increased breast size, hormonal changes, and postural shifts during pregnancy can lead to thoracic back pain in pregnancy, especially in the third trimester.
Spinal Joint Dysfunction
Stiff or irritated spinal joints may cause pain in the thoracic vertebrae, especially with rotation or extension movements.
The Connection Between Posture and Thoracic Back Pain
So, how exactly does posture influence back pain in the thoracic spine?
Poor alignment increases pressure on certain joints and muscles while underusing others.
Over time, this imbalance leads to:
- Muscle fatigue: Weak muscles must work harder to maintain an upright posture.
- Joint compression: Improper alignment compresses the joints and discs in the spine.
- Reduced mobility: Stiffness in the thoracic region reduces flexibility and natural movement.
- Breathing restriction: Slouched posture can even affect your diaphragm, making breathing less efficient.
Correcting these imbalances with small, consistent changes can significantly reduce pain and improve daily function.
Signs Your Posture Is Contributing to Thoracic Pain
You may have postural-related thoracic spine pain if you notice:
- Pain or stiffness after long periods of sitting
- A noticeable slouch or hump in the upper back
- Shoulders that round forward naturally
- Head positioned far in front of the body
- Increased tension between the shoulder blades
- Back pain in the thoracic region that improves with movement
Fortunately, postural pain is highly treatable with awareness, correction, and targeted exercises.
Thoracic Back Pain Treatment: Improving Posture
Here’s how you can improve your posture and reduce pain in the thoracic area.
Adjust Your Desk Setup
- Keep your screen at eye level.
- Sit with your feet flat on the floor and your knees at a 90-degree angle.
- Use a chair that supports your upper back.
- Avoid leaning forward or resting your arms too low.
Take Frequent Movement Breaks
Stand, stretch, and walk every 30–45 minutes to keep your spine mobile and reduce stiffness.
Use a Lumbar or Thoracic Support
A small roll or cushion between your upper back and chair can support healthy spine curvature.
Best Exercises for Thoracic Spine Pain
Adding thoracic spine pain exercises to your daily routine is one of the most effective ways to reduce tension and prevent future pain.
Thoracic Extension Over Foam Roller
- Lie on your back with a foam roller placed horizontally across your upper spine.
- Support your head and slowly extend over the roller.
- Repeat gently 10 times.
Wall Angels
- Stand against a wall with your feet slightly forward.
- Bring your arms up to a 90-degree angle, forming a goalpost shape.
- Slide them up and down the wall, keeping contact.
- Great for posture and mobility.
Seated Thoracic Rotation
- Sit tall with arms crossed over your chest.
- Gently rotate your upper body from side to side.
- Helps restore rotational mobility in the thoracic spine.
Cat-Cow Stretch
- On all fours, alternate between arching and rounding your spine.
- Mobilises the entire back, especially the thoracic area.
Chin Tucks
- Tuck your chin slightly while sitting upright.
- Helps realign your head over your shoulders and reduce strain.
These are among the best exercises for thoracic spine pain, but they should be done slowly and without forcing the movement. If pain increases, stop and seek guidance.
When to See a Physiotherapist for Thoracic Spine Pain
While posture-related back pain and thoracic region issues often improve with self-care, you should seek professional help if:
- Pain persists for more than a few weeks
- Symptoms worsen or spread
- You experience numbness or tingling
- Pain interferes with sleep, work, or daily life
- You’re unsure about the right exercises or the cause
A physiotherapist can provide a full assessment, manual therapy, and a personalised exercise plan to target your specific thoracic back pain issues.
How Physiotherapy Can Help with Back Pain in the Thoracic Region
At BodyMotion Physiotherapy in Mitcham, we offer expert care for spine pain and thoracic area concerns.
Our physiotherapists help by:
- Identifying movement patterns that contribute to pain
- Releasing tight muscles and mobilising stiff joints
- Prescribing exercises to correct posture and reduce pressure
- Educating you on ergonomics and daily movement habits
We also support thoracic back pain treatment during pregnancy with safe, modified techniques.
Don’t Let Posture Hold You Back
Improving posture is one of the most powerful ways to reduce and prevent thoracic spine pain. With small daily changes, guided movement, and professional support when needed, you can feel stronger, sit taller, and move more freely, without the persistent ache or stiffness in your mid-back.
Need Help with Thoracic Back Pain?
At BodyMotion Physiotherapy in Mitcham, we’re here to help you relieve back pain in the thoracic area, restore proper posture, and feel confident in your movement again
Get started with expert advice and tailored treatment for long-term relief and better alignment.
Book Your Appointment Online or contact our friendly team to learn more today.
