Have you ever noticed that your headaches get worse after sitting at a desk all day or slouching on the couch? You’re not alone.
Poor posture and a stiff upper back — known as thoracic hypomobility — are commonly overlooked contributors to tension headaches and migraines.
Many Australians spend hours each day at computers, driving, or using devices.
This often leads to rounding of the shoulders, slumping through the upper back, and reduced movement in the thoracic spine (the middle section of your spine between the neck and lower back). When this part of your spine becomes stiff, it can affect how your neck and shoulders move — and may contribute to frequent or chronic headaches.
How Thoracic Hypomobility Contributes to Headaches
Your thoracic spine plays a major role in supporting posture and allowing smooth movement of the head, neck, and shoulders.
When this region becomes hypomobile (meaning it doesn’t move well), the joints above and below it — especially the neck (cervical spine) — often try to compensate.
This can lead to:
- Increased tension and strain in the neck muscles
- Poor head and neck posture, such as forward head positioning
- Compression or irritation of nerves in the upper neck
- Fatigue in postural muscles, leading to tightness and discomfort
The upper neck, particularly the C0–C3 segments, has close connections with the trigeminal nerve, which plays a key role in headache and migraine pain.
When these joints or surrounding tissues become irritated, it can trigger pain that refers to the base of the skull, temples, forehead, or behind the eyes — classic headache locations.
In short, a stiff thoracic spine sets off a chain reaction: poor posture, neck strain, nerve irritation… and eventually, headaches.
How This Can Be Managed or Improved
Thankfully, thoracic-related headaches are highly treatable — especially when the true cause is identified early.
Physiotherapy is one of the most effective ways to address thoracic hypomobility and its link to headaches.
A tailored treatment approach may include:
- Manual therapy to mobilise stiff thoracic joints and improve spinal movement
- Postural retraining to correct slouched or forward head posture
- Specific exercises to strengthen upper back and postural muscles
- Education on workstation setup and movement habits
- Watson Headache Approach, if upper cervical sensitivity is present, to address brainstem hypersensitivity and neck-driven headache mechanisms
By improving the movement and alignment of your thoracic spine, we reduce the strain on your neck — cutting off a major trigger for headache pain.
Other health professionals, such as osteopaths or chiropractors, may also assist with thoracic mobility, but it’s important to choose an approach backed by individualised assessment and evidence-based care.
What You Can Do at Home to Help
Here are some simple, daily strategies to help reduce thoracic stiffness and the headaches that come with it:
🧘♂️ Stretch your upper back regularly:
Try thoracic extension exercises over a foam roller or seated thoracic rotations. These help restore movement to the middle back.
🪑 Check your desk setup:
Raise your monitor to eye level, keep shoulders relaxed, and sit with your hips back in the chair. Poor ergonomics lead to poor posture — and pain.
🚶♀️ Take frequent movement breaks:
Stand up every 30–60 minutes, do some gentle stretches or shoulder rolls, and avoid long periods of static sitting.
🏋️♀️ Strengthen your posture muscles:
Incorporate exercises like rows, band pull-aparts, or “Y” shoulder lifts to activate your upper back and scapular muscles.
🛌 Sleep with support:
Use a pillow that supports the natural curve of your neck, and avoid overly soft or high pillows that throw your neck out of alignment.
💆 Be mindful of your posture throughout the day:
Even subtle changes like sitting upright, tucking your chin gently, and pulling your shoulder blades back can make a big difference over time.
In Summary
A stiff upper back might not seem like the obvious culprit, but thoracic hypomobility can quietly contribute to chronic headaches by straining your neck and altering your posture.
The good news? With proper treatment and daily habits, it’s highly manageable.
If you’ve been battling headaches and feel like your posture or back mobility could be playing a role, don’t wait. A detailed assessment can help uncover the cause and set you on the path to long-term relief.
Book a session today and let’s get to the bottom of your headaches — from the spine up.
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