How To Prevent Low Back Disc Herniations (Part 3: Thoracic Flexion)

Read Time: ~4 minutes
Time to perform exercises: ~9 minutes

Hey there!

This is the final part of our mini-series on low back disc herniations.

Over the last two weeks, we’ve looked at lumbar flexion and hip flexion—two of the most common movement restrictions I see in people with disc-related back pain.

Today we’re heading up the chain to a place most people overlook: the thoracic spine (your mid and upper back).

This area doesn’t just affect your posture—it can also put your low back at risk.

Here’s what we’ll cover:

• Why thoracic flexion matters for disc health

• A simple test you can try at home

• Daily exercises to improve motion and reduce spinal stress

• A special surprise in the P.S. section

Let’s get into it.

Why Thoracic Flexion Matters

Your thoracic spine is designed to flex, extend, and rotate. But thanks to years of sitting, screens, and poor breathing patterns—it gets stiff and slowly loses the ability to do all of these.

When that happens, your low back has to move more to pick up the slack. This happens with every movement, from sitting to bending over.

Most disc herniations happen because of repeated stress to the same area of the low back. If your mid-back can’t move well, your low back takes on more of that stress—and eventually, something gives.

So let’s check how your thoracic spine is moving.

Self-assessment:

Wall Peel Test

• Stand with your back flat against a wall and feet about 6–8 inches away

• Keep your entire spine, especially your low back and head, touching the wall

• Slowly peel your spine off the wall starting from the top of your neck

• Try to roll down one segment at a time, keeping the movement controlled

✅ You pass if:

• You can peel your spine off the wall smoothly and segment by segment

• Most of the movement happens in your upper and mid-back

• Your low back stays flat against the wall

❌ You may be restricted if:

• You feel like your spine comes off the wall in one big chunk

• You can’t separate the movement between upper, mid, and lower back

• You feel tightness, strain, or excessive low back compensation

Daily at-home exercises:

These three exercises will help restore flexion to your thoracic spine and take pressure off your lower back. (Bonus: they can also help with mid back pain)

Click the name of the exercise to see videos of me performing them.

Note: These are not rehab exercises for an active disc herniation. If you think you may have one, please reach out and I’ll guide you. 

Mobility: 🎥 Deep Breathing Self-Hug Flexion (4 sets of 5 breaths per side)

• Sit or stand tall

• Wrap your arms around yourself like you’re giving a big hug

• Drop your chin to your chest, twist to one side, and gently round your upper back

• Take 5 deep, slow breaths into your upper back, letting it expand as you inhale (you should feel a nice stretch in your upper/mid back with each breath)

• Relax then switch sides

What this does: Promotes thoracic flexion and restores motion through breathwork, spine segmentation, and muscle relaxation. Great for those who feel stiff or stuck between the shoulder blades.

Stability: 🎥 Jefferson Curl (4 sets of 5 slow reps)

• Stand tall with feet shoulder-width apart, holding a light weight (start with 5–10 lbs or just bodyweight)

• Slowly tuck your chin (think double chin) and begin rolling down one vertebra at a time

• Let your arms and weight hang in front of you as you reach toward the floor

• Pause at the bottom, then reverse the motion to roll back up segment by segment (you should feel it in your mid back while doing this)

• Move slowly and intentionally—this is not a stretch, it’s controlled spinal flexion

What this does: Builds segmental strength and control through spinal flexion—especially in the thoracic spine. It teaches your body how to round safely and evenly, which helps take pressure off your low back.

Tissue Quality: 🎥 Foam Roll Thoracic Spine (4 spots per side, 30 seconds per spot)

• While lying on the floor, give yourself a big hug and place a foam roller under your upper through mid back.

• Gently shift your weight side to side, letting the roller pin the tight muscles along either side of your spine.

• Hold and breathe deeply into areas of tightness.

What this does: Reduces mechanical tension in the muscles that limit thoracic motion.

Do you need a foam roller? Check out my recommended products page here.

Need a Modified Version?

If any of these feel painful, awkward, impossible, or too easy—just reply to this email with “Thoracic Flexion Exercises”, and I’ll send you a custom set that fits your body better.

I hope this mini-series was helpful for you! If you liked this format, click a topic in the poll below to vote on what I should cover next. Want me to cover something not in the poll? Reply to this email and let me know!

See you next week,

Dr. Matt Moreno, D.C., C.C.S.P.®
The Move More Minute

Disclaimer: The information provided in this newsletter is for educational and informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician, chiropractor, or other qualified healthcare provider with any questions you may have regarding a medical condition or before starting any new exercise program.

The exercises and suggestions provided are general recommendations and may not be suitable for everyone. If you experience pain, discomfort, or any concerning symptoms while performing these exercises (such as numbness, dizziness, or increased pain), stop immediately and consult a qualified healthcare professional.

Do not disregard professional medical advice or delay seeking it because of something you have read in this newsletter. The author, Move More Minute, and its affiliates assume no responsibility for injuries or issues that may arise from following the recommendations provided. By engaging with this content, you agree to do so at your own risk.

For personalized care or specific advice, please schedule an appointment with a qualified professional.