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.


Some top tips from our physio Silvia. She has loads more great advice to share. Just read our interview style blog with her (link in bio) 😀.
The Foundry
A Friday post to give praise to this team we have. They make coming into work a pleasurable part of my everyday life!

Not only are they super motivated, driven and uber professional they are just simply awesome people and I can’t say how proud I am to be associated with them. The one person missing from the picture is @inkaoravec 😢

We have some great support as well from @emma.l.chapman @kpote @esther.gambrell and the ever present @sinan.rabee 👀

Also a big thanks to @itsdtpt and @the_gottfather @laurabiceps @nickcollinsuk @foundryfit, it’s just great to be associated with the Foundry Family and all the gang!
It’s fun working hard when you have so many good people around you 🙏🙌💪👍
The Foundry
We are pretty proud of all the amazing staff who work for Technique ♥️. The are all experts in their area and great at what they do. They come from all over the world and bring a wealth of knowledge with them. One of our newest physios is Silvia, our Italian lover of beer 🍻.She is well travelled, well educated, always positive and great fun on a night out 😀. She hates speaking on camera but we managed to wrangle a short video of her (we reckon she is a natural), to go along with our newest blog. To find out more about Silvia’s background, interests and pick up some great tips for runners, have a read (link in bio).
The Foundry
Feel like the luckiest guy in the world, these two beauties proposing to me! 😂

@marco0091 and Aj from @ossur
Nice to get our hands on the Unloader One X

This product has come a long way over the years and the design and fit of the latest rendition is real progress. Great to be associated with the @ossur and @unloaderone brand, adding real value to patients with #knee #osteoarthritis
Up close and personal with owner Mike 😀. He has been on a pre-work (work, what work?) cycle and has strategically stopped in front of a holly bush… …speaking of holly, 🎄Christmas is on its way (whether you like it or not) and as the silly season kicks in we know how hard it can be to find time to fit in a workout. It’s worth remembering that short bursts of exercise can be just as effective as long sessions. So what’s the catch? The intensity of your short workout has to reach moderate or vigorous levels.

Moderate exertion is defined as brisk walking at a pace that makes it difficult to carry on a conversation and Vigorous exercise means boosting that pace to a jog.

So why not start focusing on your short and vigorous exercise sessions and power through the festive season. 💪 And as Mike says ‘exercise earns fun’ 🎉.
Bank Station
Look out!!! It’s @silvia_sportphysio and she’s got a gun! 😱

It’s actually shockwave therapy and it’s a very effective way of treating chronic soft tissue injuries. In this pic Silvia is using it on the patellar tendon. We have heard rumours that it can cause some discomfort BUT because we only use it for a few minutes at a time, and because it can help so much (read on…), we think you can hack it 😅. Shockwaves works by delivering impulses of energy which increase the blood flow within the affected area, stimulating cell regeneration and healing, and decreasing local factors which can cause pain.

Game to give it a try??
Neck and back pain? Do you have it? One cause of this pain can be a stiff and inflexible thoracic spine (the bit that connects the neck and lower back). We got our friendly @foundryfit coach and PT @alexriches_pt to demonstrate some exercises that will help keep your thoracic spine flexible. It’s easy to forget that Alex has to have good flexibility to achieve the Olympic level lifts that she performs on a regular basis. Keeping her thoracic and lumbar spine mobile is one of the keys to her success (along with her fiery red hair of course 😀). We can’t all have the innate hair colour but we can work on our thoracic spine flexibility. Read our blog (link in bio) and watch the exercises to find out more about the thoracic spine and improving your spine mobility 💪.
Recovering from a partial ACL injury takes time, lots of hard work and quite a bit of frustration. We are super proud of how far our client Luke has come. We put him through his paces at his last session and he took it like a pro. Inspiring stuff 👍.
The Foundry
Thanks @foundryfit @nickcollinsuk good session tonight and a good way to end a hectic week. Face down on the floor having a small cry to myself #foundryfit #fridayfeels #getmeabeer 👌💪🙋🏻‍♂️

Book an Appointment

Pass This Post On

Share on facebook
Share on google
Share on twitter
Share on linkedin

Book an Appointment

Don’t Stop Here

More To Explore

Meet the physio: Silvia

Please meet Silvia. She is one of our amazing and very qualified (see below ) physios. She kindly answered a few questions about herself and also gave us loads of advice for runners.   Where are you from and where did you study? I’m from Italy, specifically from Sardinia, the island with the most stunning sea of the world. I studied in

The Ironman : behind the scenes with Will Tennent

We were lucky enough to catch up with Will Tennent, who is competing in the upcoming 2019 Ironman World Championship on the 12th October in Hawaii 🌊. An Ironman Triathlon (in case you don’t know) is a ridiculously hard event that is comprised of a series of long-distance triathlon races. It consists of a 2.4-mile (3.86 km) swim, a 112-mile (180.25 km) bicycle ride and


Bring on the rugby (world cup)!

We are in heaven. 6 weeks of uninterrupted, game after game of rugby. Yes, that’s right folks it rugby world cup time! Massive high fives all around. To get even more into the rugby mood, let’s talk about it. Rugby injuries seem like a good place to start . It makes sense that a contact sport like rugby has a