Thoracic, Rib pain and Dysfunction (upper back pain)

Signs & symptoms

Typically localised around the thoracic spine (mid-back) and ribs
Tenderness when touching the affected area
Stiffness or tension in the upper back and shoulder area.
Difficulty in twisting or bending the torso.
Tightness or discomfort in the upper shoulders, often accompanying neck pain.
Discomfort or pain while taking deep breaths, especially if the ribs are involved.

Causes

Posture: Prolonged sitting or slouching, especially while using computers or smartphones.
Rib Injury: Trauma from falls, accidents, or sports injuries leading to bruised or fractured ribs.
Stress and Tension: Emotional stress can lead to muscle tightness in the upper back.
Musculoskeletal Issues: Overuse or injury to the muscles around the thoracic spine and ribs from heavy lifting, twisting, or repetitive movements.
Joint Dysfunction: Dysfunction in the costovertebral joints (where the ribs meet the spine) can cause pain.
Underlying Conditions: Conditions such as arthritis, scoliosis, or herniated discs affecting the thoracic spine can lead to pain.

Lifestyle recommendations

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Posture Awareness
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Regular breaks
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Manage Stress
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Regular Physical Activity
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Hydration
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Stretching

Prevention Strategies

Ergonomic Adjustment: Ensure that your workspace is ergonomically designed to reduce strain on your back.
Warm-Up Before Activities: Always warm up before engaging in physical activities or sports to prevent strains.
Use Proper Lifting Techniques: Use your legs to lift heavy objects instead of your back, and avoid twisting while lifting.
Stress Management: Practice relaxation techniques such as mindfulness, meditation, or deep breathing to reduce tension in the back muscles.

Time to start feeling some relief?

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