Thoracic Rotation: The Overlooked Fix

Thoracic Rotation

Got an aching back after a long day at work or a tough session at the gym? You might be blaming your lower spine—but the real issue could be higher up. Limited thoracic rotation is one of the most common (and most overlooked) causes of back pain and stiffness in Australians today.

Your thoracic spine is the middle section of your back, running from the base of your neck to just above your lower back. It’s designed to rotate, allowing your body to twist when you turn, reach, or swing. But when this part of your spine gets stiff—which often happens after years of sitting at a desk, lifting poorly, or ignoring mobility—it forces your lower back and neck to pick up the slack. That leads to pain, poor posture, and even injury.

Tradies often twist while lifting or reaching overhead. Desk workers spend hours hunched forward. Athletes rotate through their upper body when running, swinging, or throwing. Across all these groups, thoracic stiffness can reduce performance, cause discomfort, and limit movement. But here’s the good news—it’s fixable.

You don’t need hours in the gym or expensive equipment. A few simple drills—like open books, thread-the-needle stretches, and foam roller extensions—can start freeing up your upper back. Regular movement throughout the day also helps. Even standing up every hour for a quick stretch can make a big difference.

Improving thoracic rotation doesn’t just ease back pain. It can help with shoulder mobility, reduce neck tension, and improve core strength. You’ll move better, breathe easier, and feel more balanced.

Key benefits include:

• Better posture at work or home

• Safer lifting and twisting on the job

• Improved athletic performance

• Relief from ongoing back and neck pain

If you’re tired of feeling tight or sore, it might be time to stop blaming your lower back—and start focusing on the part of your spine that’s built to move.

Want a deeper look at why this matters and how to get started? Check out this guide to thoracic rotation and learn how to move better every day.