Tips for avoiding and treating mid back pain

Mid back pain

Mid back pain between your shoulder blades, or what is known as ‘thoracic’ back pain, is caused within the most of cases by poor slouched postures sustained for very long amounts of time in sitting. Sedentary lifestyle and being obese can also bring about thoracic back pain. See our ‘What is pain’ webpage for more detailed information on pain structure. Mild to moderate back pain can be relieved by using the tips below. These ought to be followed even if you aren’t feeling lower back pain as sore or tight areas can be found and treated before they become more serious and potentially chronic pain develops.

mid back painTips for avoiding and treating mid back pain:

Improve posture: It is critical to ensure ideal postures are maintained in sitting for almost all the day or else eventually the back will hurt. When sitting, you should stand and stretch (or lie down) every 30 minutes to take the strain off your discs and allow them to get over the unavoidable gravitational compression. Right here types of stretches that can be done at work to keep good posture. Chairs, pillows, and mattresses must all be in good shape as well as supportive. When driving, make sure your lower back retains a curve by using a BakBall or BakRest behind your spine which prevents the thoracic spine from slouching forwards.

Mid back pain

Back pain between your shoulder blades, or what is known as ‘thoracic’ back pain, is caused in the majority of cases by poor slouched postures sustained for long periods of time in sitting. Sedentary lifestyle and being overweight can also contribute to thoracic back pain. See our ‘What is pain’ webpage for more detailed information on pain physiology. Mild to moderate mid back pain can be relieved by using the tips below. These should also be followed even if you aren’t feeling back pain as sore or even tight areas can be found and treated before they become more serious and potentially chronic pain develops.

Tips for avoiding and treating mid back pain:

Improve posture: It is critical to ensure ideal postures are maintained in sitting for the majority of the day or else eventually your back will hurt. When sitting, you need to stand and stretch (or lay down) every 30 minutes to take the stress off your discs and allow these to recover from the unavoidable gravitational compression. Below are some examples of stretches which can be done at work to keep good posture. Chairs, pillows, and mattresses must all be in good condition and supportive. When driving, ensure your back retains a curve making use of BakBall or BakRest behind your spine which prevents the thoracic spine from slouching forwards. Good practice for make yourself comfortable is basic needs that covers Neckstretch, ArmsFront, HBB, Hands, ArmsUp, Sidestretch and ChestStretch etc.

Due to the difficulty to maintain healthy posture all day, here are some practical tips to improve your postural awareness and remind you to definitely ‘sit up straight’. You can use visual stimuli on monitor, keyboard and mouse such as red stickers or pictures of stretching as well as audible stimuli for example reminders or alarms on Outlook or mobile phones in every 15-30mins can help you to release from back pain. Use of apparatus such as BakBalls or BakRests behind the back, or even tape across your shoulders or down the back from the Physiotherapist to make yourself comfortable while working on chair for a long time.

Stretching: Prolonged sitting in slouched postures can lead to stiffness within the spinal joints, knots in the muscles involving the shoulder blades, and perhaps a burning sensation. Unfortunately, long-term slouched sitting can in fact result in permanent alterations in the discs and bones in the thoracic spine (e.g. extremely hunched older citizens). BakBalls are the ideal preventative solution and were invented by Mark Alexander, former Sports Physiotherapist to the Australian Olympic team, to reverse the stiffness developed from poor sitting postures. The BakBalls also act as a pain-relieving self-treatment device. Click here to learn ‘How to make use of BakBalls’  to relieve pain and improve posture.

Strengthening and stability: Specific stability exercises prescribed by physiotherapists are vital to increase the health of your spine as well as reducing back pain. Studies have shown that within 24 hrs after experiencing lower back pain, the muscles protecting the spine can help to eliminate in size and activation. Physiotherapists have to prescribe targeted exercises to reverse the results of pain and prevent slouching in sitting. Exercises that optimally prevent slouching are seated rows, and shoulder retraction exercises where you pull your shoulder blades down and together again. To locate your local physiotherapist, just click here to go to the Australian Physiotherapy Association website. General gym applications and strengthening training is also essential to prevent and relieve back pain. If you exercise for several hours per week, it has been shown to reduce the incidence of back pain.

Staged return to normal exercise: It is critical to stage or gradually increase the levels of exercise to avoid aggravation of back pain. Commonsense says to increase exercise levels over time to prevent doing too much, too soon. For instance, after an episode of back pain don’t attempt to garden for 2 hours or walk 10km. Start from a low base, and gradually increase the duration and intensity of exercise. The 10% rule is a good rule of thumb, each week increase the duration OR intensity of exercise by 10%. Finally, lower back pain sufferers have to take responsibility for their own back pain as the most common causes of back problems are sustained poor postures, bending and lifting activities.

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