THORACIC (UPPER BACK) PAIN
Thoracic (Upper Back) Pain – How Physiotherapy Can Help
Thoracic pain refers to discomfort in the upper and mid-back region, specifically around the area between your shoulder blades and the base of your neck. This part of the spine, known as the thoracic spine, plays a key role in posture, mobility, and breathing — and when it’s not functioning well, it can significantly impact your daily comfort and quality of life.
At Croydon Physio, we commonly see patients experiencing thoracic pain due to poor posture, prolonged desk work, muscle tightness, or joint stiffness. It can also result from injuries, repetitive strain, or even stress and tension that builds up in the upper back muscles. In some cases, thoracic pain may be linked to rib joint dysfunction, disc issues, or scoliosis.
How Physiotherapy Can Help Relieve Thoracic Pain
Physiotherapy is an effective, non-invasive treatment that targets the root causes of your upper back pain — not just the symptoms. During your initial assessment, we’ll identify what’s driving your pain and tailor a plan that includes:
Manual therapy to release tight muscles and mobilise stiff joints
Postural re-education to improve your spinal alignment and reduce daily strain
Targeted exercise therapy to strengthen key muscles and restore proper movement
Breathing and rib mobility techniques to address restrictions that may affect posture and comfort
Through a personalised approach, we help you reduce pain, restore mobility, and most importantly, prevent the issue from returning.
At-Home Tips and Exercises for Thoracic Pain Relief
Our team will guide you through simple, safe exercises you can do at home to support your recovery. Common exercises include:
Thoracic extensions over a foam roller or towel to open up the spine
Scapular retraction exercises to strengthen postural muscles
Gentle stretching for the chest and upper back to relieve tightness
Postural resets and ergonomic tips for desk or phone use
These techniques empower you to take an active role in your recovery and maintain long-term spinal health.
Preventing Thoracic Pain
Prevention is key when it comes to thoracic pain. A few simple habits can make a big difference:
Maintain good posture throughout the day, especially if you work at a desk
Stay active with regular mobility and strength exercises
Avoid prolonged sitting or slouching — take frequent stretch breaks
Use ergonomic chairs and proper screen height for work or study
Manage stress levels to avoid muscle tension build-up
Start Your Recovery Today
Thoracic pain is common — but it doesn’t have to be your new normal. Whether you're experiencing discomfort from posture, work demands, or long-term tension, physiotherapy can help you move and feel better.
Book your comprehensive assessment with one of our experienced physiotherapists at Croydon Physio today. Let’s get you back to doing what you love, pain-free.