Right iliocostalis thoracis examples at the source T6 and T11 levels, with paired posterior and anterior regional pain patterns. Travell and Simons, Fig. 48.1A–B, p. 915. These regional examples are not individual assignments to numbered trigger points.
Iliocostalis thoracis · right T6 and T11 source examples
Regional muscle reference; this is not an individual map of the selected numbered trigger point.
Pain referral. Outer back, rib area
Pain Pattern
Outer back
Rib area
Lateral trunk
What This Pain Feels Like
You may feel a persistent aching along the back between your spine and shoulder blade at mid-rib level. The pain often wraps around toward your side and can worsen noticeably with deep breathing or twisting movements. Many people describe it as a deep soreness that mimics rib or even lung problems, leading to unnecessary worry. This type of muscular pain is common in people who sit for long periods or perform repetitive lifting and twisting tasks.
Sleeping on one side chronically Habitual side-lying posture shortens dependent iliocostalis promoting trigger point formation
Treatment & self-care
Immediate Relief
Foam roller along thoracic paraspinals
Lie on your back with a foam roller placed horizontally beneath your mid-back, just to the side of your spine on the painful side. Keep your knees bent and feet flat on the floor. Slowly roll up and down along the muscles between your spine and shoulder blade, pausing on any tender spots for 30-60 seconds until the tenderness begins to release. Avoid rolling directly on the spine itself.
Duration
5-10 minutes per session
Frequency
1-2 times per day
Expect
May temporarily ease back or flank tenderness and make movement more comfortable.
Exercises
Side-lying thoracic rotation stretch
Lie on your side with both knees bent to about 90 degrees and arms extended in front of you. Slowly open your top arm, rotating your upper body toward the ceiling while keeping your knees stacked together. Follow your hand with your eyes. Hold the open position for 15-20 seconds, breathing deeply. Return to the starting position. Repeat 8-10 times on the affected side.
Duration
5 minutes per session
Frequency
2-3 times per day
Expect
Aims to improve comfortable trunk movement for bending, turning and reaching.
Exercises
Cat-cow thoracic mobilization
Start on your hands and knees with wrists under shoulders and knees under hips. Inhale as you drop your belly toward the floor, lifting your chest and tailbone (cow). Exhale as you round your back toward the ceiling, tucking your chin and tailbone (cat). Move slowly and focus on articulating each segment of the thoracic spine. Perform 15-20 repetitions.
Duration
3-5 minutes per session
Frequency
2-3 times per day
Expect
Aims to improve comfortable trunk movement for bending, turning and reaching.
Exercises
Seated extension over chair back
Sit in a sturdy chair and interlace your hands behind your head. Place a rolled towel at the back of the chair at mid-back level for a fulcrum. Gently lean back over the towel, extending your thoracic spine. Hold for 5 seconds at end range, then return to upright. Perform 10-15 repetitions. Keep your lower back relatively stable and focus the movement in your mid-back.
Duration
3-5 minutes per session
Frequency
3-4 times per day, especially during desk work
Expect
Aims to improve comfortable trunk movement for bending, turning and reaching.
Lifestyle Changes
Workstation posture optimization with lumbar support
Adjust your chair so your feet are flat on the floor and your hips are level with or slightly above your knees. Place a lumbar support roll or small pillow in the curve of your lower back. Position your monitor at eye level and at arm's length. Keep your shoulders relaxed and elbows at about 90 degrees. Take a 30-second standing break every 30 minutes to reset your spinal posture.
Duration
Throughout the workday
Frequency
Daily, with breaks every 30 minutes
Expect
Aims to make sustained tasks more comfortable through support and regular position changes.
Professional Treatment
Professional evaluation for persistent lateral back pain
If lateral thoracic pain persists beyond 3-4 weeks despite self-care, consult a healthcare professional. A physiotherapist can perform specific assessment of rib mobility, thoracic spine segmental motion, and paraspinal muscle condition. Treatment may include manual therapy, dry needling of the iliocostalis trigger points, and a tailored exercise program.
Duration
Initial evaluation: 45-60 minutes
Frequency
As needed based on symptom progression
Expect
Accurate diagnosis distinguishing muscular pain from rib or pulmonary pathology and a targeted treatment plan
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