Though the thoracic spine, or mid-back, is less prone to injury than the lower back it can still be a source of discomfort and pain. The rib cage can also be a problem area which can have the added irritation of painful breathing. These troubles may be caused by injury, osteoarthritis, poor posture, or other issues.
Pain Edu: Intro To Mid-Back and rib pain
Are you experiencing pain or problems in the middle of your back or ribs? Click on this video to learn more about low back pain and steps you can take to decrease your pain.
The solution to your back or rib pain depends on the source of your pain and type of injury you may have sustained. The first step is to consult with your doctor and discuss their recommendations for treating the pain in your back or ribs. Your doctor may recommend restrictions on specific activities, medication and/or physical therapy. You can try the following steps now to help alleviate your pain.
It is important when you are experiencing pain in the middle of your back or ribs to limit your activity and rest so that you can heal.
Apply cold packs to your back to help decrease your pain and inflammation in the joints and muscles. To prevent damage to skin and surrounding tissue, cold packs should only be applied in 15 minute intervals.
If you don’t have increased pain with movement, stretching the leg, hip, and back muscles can be the first step in helping to loosen up your back and decrease the pain.
Physical therapy consists of hands-on treatment to loosen muscles and joints, education on proper posture and movement to decrease pain, instruction on stretching and strengthening exercises to restore mobility and strength, and modalities such as electrical stimulation, cold/heat and ultrasound.
Exercises for mid-back pain
The following are exercises that you can try to help decrease your back pain. Please go to LIFE+for more videos that may help you. Please consult your physician before trying these, and stop if you experience any pain or discomfort.
Thoracic Foam Roll
Framing the Door
Cat Cow Movement Exercise
Latissimus dorsi stretches
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