Back Health

How to Maintain Your Thoracic Spine

Are you having regular back pain?

Your thoracic spine is a hero who goes unnoticed when relieving neck and lower back pain.

Most of the pressure on the spine comes from the weight of our head and upper body. When we stand for a long time, our neck and lower back muscles work to support this weight. Our thoracic spine is often forgotten about when it comes to dealing with pain like this. The thoracic vertebrae are the twelve bones in our back. They are designed to act as shock absorbers, absorbing pressure and distributing it throughout the body.

Those who have added muscle mass in that area are stronger and less prone to injury. That’s because a strong midback translates into a solid and stable mid spine—and a solid central spine that moves well will not only improve your performance but will also help you avoid injuries in the first place.

Here, we’ll go over why you shouldn’t have a T spine problem and how to prevent it, and what you will do for treatment if you do.


The cervical spine (the neck) contains seven vertebrae, the lumbar spine (lower back) includes five, and the thoracic spine (midback) contains a whopping twelve vertebrae. Because of the thoracic spine’s massive girth, it plays a significant part in most movement patterns. When the T spine is weak and immobile, it causes other areas, both above and below, to a compelled to compensate for it. A strained neck, a crooked shoulder, or a tweaked lower back are all possible outcomes of these compensatory tendencies if they are not addressed immediately.

There are many reasons people may develop chronic pain in the neck, shoulder, back, and other body parts. One primary reason is compensatory tendencies. These compensatory tendencies can result in a strained neck, a crooked shoulder, or even a tweaked lower back if they are not addressed immediately.


It is immobility that is the primary cause of T-spine problems. As a result, if it is not used, you may find yourself without it altogether. Having a desk job that requires you to maintain a forward-flexed posture and lead a sedentary lifestyle can benefit the movement and strength of your midback.

It has been shown that sitting at a desk job or even just sitting on the sofa while watching the television for hours on end can significantly impact your midback and neck. Being in a forward-flexed posture and leading a sedentary lifestyle leads to decreased muscular strength in your midback, which is what supports your spine when you’re upright. Then, attempting to lift with a stiff and weak T spine exacerbates the situation even further.


Flex, extend, and twist are not a new Chubby Checker remix; instead, they free up and strengthen the midback for top performance. Try the two stretches: Kneeling Cat Camel and Kneeling Spine T Rotation to help you loosen up your muscles. Then, once your T spine has become more fluid, incorporate the three strength exercises that follow into your regimen to strengthen your midback and help to protect your spine.

Kneeling Cat Camel

Place your buttocks on your ankles and your arms straight and under your shoulders in a kneeling position. Round your back so that your stomach is tucked in, and then stretch, arching your back and extending your stomach to the floor, as seen in the picture. Perform three sets of ten repetitions. Putting your hands on an elevated surface, such as yoga blocks, a low box, or a bench, will make the exercise more demanding.

Kneeling Spine T Rotation

Placing one hand on the ground in front of you will help you get your butt back into your ankles. The other hand should be placed behind your head. That elbow should be jutting out to the side a little more. Rotate that elbow so that it points in the opposite direction. You should feel a stretch in your shoulder and midback after completing this exercise. Afterward, bring your elbow back and try to direct it toward the ceiling. Repeat for a total of 10 rotations on each side.


Flexibility: Stretch your muscles often to make them more flexible.

Strengthening – Strengthen your back muscles with exercise.

Posture – Keep good posture throughout the day.

Incorporate these three routines into your program to build muscle in your midback, which will help to protect your thoracic spine and keep it in good condition. They should be done at the end of your workouts or on your recovery day.

Dead-Stop Row

When you row a dumbbell from a complete stop for each rep, you assure maximum muscle engagement, which results in a more robust and thicker back.

Put a dumbbell on the floor next to a bench with a knee and hand on the same side as you are working. Holding it in place with your free arm, row it to your stomach, and then drop it back down to the floor. Perform three sets of 15 repetitions.


To target your midback with these exercises, you must stretch your arms laterally while pulling your body weight up.

Adjust the TRX straps to a comfortable length and grasp a handle in each hand. Draw yourself up until your body is in the shape of a T by leaning back and extending your arms outward as you pull yourself up. The greater the distance between your feet and the anchor point, the more difficult it will be. Perform three sets of 15 repetitions.

Chest-Supported Incline Row

Laying down on a bench removes the element of momentum from the equation, putting all of the stress on your lower back muscles. Use a lighter weight than you would typically use for conventional dumbbell rows.

Lie facedown on an incline bench with a dumbbell in each hand, and perform the exercise. Slowly lower both weights until your elbows are parallel to your torso, then row them up again. Perform three sets of 20 repetitions.

The benefit of releasing your midback is that it can help you with various issues both upstream and downstream. Do you have neck pain? Take a look at the T spine. Do you have a sore lower back? Take a look at the T spine. Alternatively, you may be having difficulties closing the deal with the lady you met at the bar last night. If you have a case like this, look for the T spine. Okay, that last one might be a stretch, but believe us when we say that the midback plays a critical role in improving performance, alleviating pain, and building strength.

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