Remedy Thoracolumbar Fascia Pain: Top Tips & Solutions

Having back pain is tough, and sometimes the cause is a part of our back called the thoracolumbar fascia.

The good news is there are ways to remedy thoracolumbar fascia pain. In this article, I’ll talk about this part of the back, why it might hurt, and how to feel better. If you’ve been having back pain or just want to learn more, this guide is for you!

Understanding Thoracolumbar Fascia Pain

The thoracolumbar fascia is a stretchy band in our lower back. It helps with movement and posture. Sometimes, due to poor posture, injury, or not moving enough, this band can get tight or inflamed, leading to back pain.

Imagine sitting for hours at a desk, lifting heavy objects without proper form, or even twisting suddenly to catch a falling mug. These everyday actions can strain or stress this band, leading to increased tension in the thoracolumbar band.

Dive deeper into importance of stretching the thoracolumbar fascia here.

How to Remedy Thoracolumbar Fascia Pain

Regular Stretching

Daily stretching of your lower back can help alleviate tightness and pain in thoracolumbar fascia. Follow this guide on stretching the thoracolumbar fascia.

Strengthening the core muscles

Strength exercises for core muscles – abs, lower back an glutes, are excellent way to protect your lower back from pain in thoracolumbar fascia. Exercising three times per week is recommended.

Manual therapy (massage + myofascial release)

Consider a back massage performed by experienced physiotherapist to uncover and treat the tension in lower back.

Avoid Prolonged Sitting

If your job involves sitting for extended periods, take short breaks to stand, walk, or stretch.

Warming up before weight training or stretching

Dynamic stretches and light cardio are a must-do before both weight training and stretching exercises.

Mindfulness and Meditation

Stress can exacerbate physical pain. Practicing mindfulness and meditation can help manage stress and, in turn, reduce muscle tension and pain.

Learning More About Thoracolumbar Fascia

Study	Purpose	Conclusion
Effect of Stretching on Thoracolumbar Fascia Injury	Investigate the impact of stretching on thoracolumbar fascia injury.	Reduced fascia mobility due to injury worsens over time and persists even when movement is restored.
Thoracolumbar fascia deformation during deadlifting	Examine the deformation of the thoracolumbar fascia during specific exercises.	The ability of the thoracolumbar fascia to deform and slide varies among individuals and can be influenced by back pain.
Thoracolumbar fascia mobility and chronic low back pain	Assess the feasibility of measuring thoracolumbar fascia shear strain.	Repeatedly measuring thoracolumbar fascia shear strain is feasible, but challenges exist.
Effect of Self-Myofascial Release of the Lower Back	Investigate the impact of self-myofascial release on thoracolumbar fascia stiffness.	Reduced stiffness of the thoracolumbar fascia allows better trunk flexibility after fascia release.
Do exercises with the Foam Roller impact the Thoracolumbar fascia?	Study the effect of Foam Roll exercises on thoracolumbar fascia mobility.	Foam Roll exercises have a noticeable impact on the mobility of the thoracolumbar fascia.
Effectiveness of Thoracolumbar Fascia Kinesiotaping	Assess the efficacy of thoracolumbar fascial kinesio-taping combined with other treatments.	Patients receiving thoracolumbar fascial kinesio-taping showed decreased pain and improved mobility.

Author

My name is Trivo. I'm a physiotherapist and I enjoy exercising, learning new stuff in physio and fitness world, and sharing my knowledge and point of view in this field.