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Thoracic Spine Pain) General Information Leaflet

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Thoracic Spine Pain) General Information Leaflet Physiotherapy – Upper and Middle Back Pain (Thoracic spine pain) General Information Leaflet The upper and middle back is the section of the back between the base of the neck and the bottom of the ribcage – the thoracic spine. This type of back pain is less common than neck or lower back pain. Like many other types of back pain, upper and middle back pain can range from aching and stiffness to a sharp or burning sensation. Pain in this area may be the result of a problem with the muscles or ligaments (bands of tissue around joints), an injury, or a pinched nerve in the spine. One cause of pain in this area is poor posture. Try to keep your back as straight as possible and balance your weight evenly on both feet. When sitting, keep your shoulders rolled back and be sure to adopt suitable positions when driving, sitting, or using computers. Upper back pain usually starts to get better within a few weeks. Sometimes upper back pain will come and go over time. The section on preventing back pain has advice about ways you may be able to reduce the risk of the pain coming back. Keep moving One of the most important things you can do is to keep moving and continue with your normal activities as much as possible. It used to be thought bed rest would help you recover from a bad back, but it's now known people who remain active are likely to recover more quickly. This may be difficult at first, but don't be discouraged – your pain will start to improve eventually. Consider taking painkillers if the pain is stopping you from carrying on as normal. Simple back exercises and stretches you can do at home can often help ease discomfort and strengthen the muscles in your back. Doing regular exercise alongside these stretches can also help keep your back strong and healthy. Activities like walking, swimming, yoga and Pilates are popular choices. Painkillers Anti-inflammatory tablets, such as ibuprofen, can help relieve back pain. Many types are available to buy from pharmacies or supermarkets without a prescription. But these aren't suitable for everyone, so check the box or leaflet to see whether you can take the medicine first. Speak to a Pharmacist if you're not sure. If you can't take anti-inflammatories, alternative medicines such as codeine may help. This is a stronger painkiller that should ideally only be used for a few days at a time. Paracetamol on its own isn't recommended for back pain, but it may be used alongside stronger painkillers, such as codeine. Speak to your GP if over-the-counter medicines aren't helping. Physiotherapy – Upper and Middle Back Pain (Thoracic spine pain) General Information Leaflet Hot or cold packs Some people find that heat – for example, a hot bath or a hot water bottle placed on the affected area – helps ease the pain when back pain first starts. Cold, such as an ice pack or a bag of frozen vegetables, placed on the painful area can also help in the short term. But don't put the ice directly on your skin, as it might cause a cold burn – wrap an ice pack or bag of frozen vegetables in a cloth first. You should immediately go to accident and emergency if you experience all of the following: . Tingling or numbness between your legs and around your buttocks . Recent loss of bladder or bowel control, or both . Sciatica in both of your legs Although it's rare, these symptoms can be a sign of a serious condition called cauda equina syndrome. Preventing back pain Strengthening and stretching the muscles in your back may help protect it from further problems. If you’ve had back pain in the past or experience it regularly, including some back exercises as part of your daily routine may help. See the section on back exercises for more information about the exercises you could try. Doing regular low-impact exercise may also help. Swimming, yoga and Pilates are good for improving flexibility and strength. Once you feel your back is strong enough, you might want to try something more energetic, such as jogging, cycling or dancing. Pick something you enjoy so it’s more likely to become a habit. You should aim to exercise for a minimum of 150 minutes a week. Lifting can strain your back, and lifting badly can lead to injury. Follow these simple tips to reduce the risk of damaging your back: . Think before lifting. Plan the lift. Can handling aids be used? Where is the load going? Is the load too heavy for one person? Do you need help? . Adopt a stable position. Your feet should be apart with one leg slightly forward to maintain balance, alongside the load if it's on the ground. Get a good hold. The load should be hugged as close as possible to the body at waist level. At the start of the lift, slight bending of the back, hips and knees is preferable to fully bending the back or fully bending the hips and knees. Don't bend the back any further while lifting. This can happen if the legs begin to straighten too early during the lift, putting pressure on the back. Avoid twisting while lifting. Change direction with your feet, not your back. Physiotherapy – Upper and Middle Back Pain (Thoracic spine pain) General Information Leaflet . If precise positioning of the load is necessary, put it down first, then slide it into the desired position. Sitting in the wrong position may cause or aggravate back pain. Try to follow these simple tips to combat poor sitting habits: . Sit up with your back straight, shoulders down and back relaxed, with your elbows at your sides. Your buttocks should touch the back of your chair. Avoid crossing your legs. Your feet should be firmly on the floor, but use a footrest if it's more comfortable. Your thighs should be at right angles to your body or sloping slightly down. Rest your elbows and arms on your chair's armrests or desk, keeping your shoulders relaxed. When sitting in a chair that rolls and pivots, don't twist at the waist while sitting: turn your whole body instead. Don't sit in one position for long stretches of time. Get up and move around regularly. Driving can prove a real challenge for backs, especially if you drive for extended periods of time. Here are some tips to help support and protect your back: . Sit with your buttocks touching the back of the seat. Adjust the seat so your leg is slightly bent when you press a pedal to the floor. For maximum back support, adjust seat depth so the distance between the edge of the seat and the back of your knees is about two or three fingers wide. Your shoulders should be down and back against the backrest. They should remain in contact with the backrest when you turn the steering wheel. Adjust the angle of the backrest so you can easily reach the steering wheel with your arms bent. If you feel your seat isn't giving good support, try a rolled-up towel or lumbar roll in the small of your back. Adjust the tilt of the seat so you can easily press the pedals down to the floor. Your thighs should rest lightly on the seat cushion without pressing on it. The top of the headrest should be aligned with the top of your head. Adjust the angle to allow under an inch of space between your head and the headrest. Avoid sitting still for lengthy periods, and stop regularly to walk and stretch. Try to avoid twisting when getting out of the car. Turn your whole body toward the door, lower your feet to the ground, and then stand up. Computers can be a problem when it comes to back or neck strain. Ensuring your workspace is set up correctly may help reduce the potential for harm: . Your keyboard should be directly in front of you. A keyboard that’s off-centre can cause bad posture. You should be able to keep your arms bent in an L-shape and your elbows by your sides while using the keyboard, and your wrists should remain straight while typing. Physiotherapy – Upper and Middle Back Pain (Thoracic spine pain) General Information Leaflet . Position and use the mouse as close to you as possible. A mouse mat with a wrist pad may help keep your wrist straight and avoid awkward bending. Don't place documents between the keyboard and the front edge of your desk, as this may cause excessive bending of the neck when looking at the documents. Consider using a document holder or book stand. Position frequently used objects, such as your telephone or stapler, within easy reach. Avoid repeatedly stretching or twisting to reach things. Avoid cradling the phone between your ear and shoulder, as this can cause neck pain and stiffness. Consider a headset or speaker phone instead. .
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