What causes thoracic pain?
The thoracic spine has twelve vertebrae, each connected to ribs, with intervertebral discs in between. Facet joints hold the bones together, while ligaments and muscles support movement. Nerves exit at each level to communicate with the body. Problems in any of these structures can cause pain and dysfunction.
Some common causes include:

• Poor posture: Head-forward, downward-looking posture from using electronic devices can cause mid-back pain. Long periods of sitting and inactivity also reduce thoracic mobility. Slouching, a poorly designed workspace, and improper lifting techniques can further contribute to thoracic pain.
• Whiplash: Though often associated with car accidents, whiplash can occur from any sudden motion that jerks the head forward and back, potentially causing both neck and thoracic pain.
• Joint dysfunction: The thoracic spine consists of many vertebrae and joints. Dysfunction in these can restrict movement and cause discomfort.
• Osteoarthritis: As we age, our spinal joints can “wear down.” Osteoarthritis may affect the thoracic spine, especially in older adults, and can cause stiffness and aching.

Reducing your risk of thoracic pain

• Good posture: Keep your shoulders back and avoid slumping. When you sit at your desk, rest your feet flat on the ground to ensure your ankles, knees, hips, and elbows are at 90 degrees. Opt for chairs that support the natural curve of your spine.
• Take breaks: Limit the time you spend being inactive. If you sit for long periods, schedule breaks to stand up, stretch and move regularly.
• Eat well and stay active: A nutritious, balanced diet combined with regular physical activity not only reduces the risk of mid-back pain but also helps maintain a healthy weight, providing added protection for your spine.
• Ergonomic adjustments: Adjusting your workspace setup can promote good posture and ease thoracic pain.
• Strengthen upper back muscles: The muscles in the middle of your upper back, which help support your spine, can weaken over time. Targeted exercises can improve their strength and help relieve discomfort.
• Chiropractic adjustments: adjustments for joint dysfunction may improve motion and reduce pain.
  

Thoracic pain can range from annoying to disabling, but the correct diagnosis and treatment can make all the difference.

Swim, swim, swim
Embrace the water! Swimming is an excellent low-impact workout. Your body weight is supported, reducing stress on your joints. You can enjoy a full-body workout, strengthen your muscles, and improve your mobility without wear and tear. Swimming laps can also be relaxing, which may help relieve stress.

If laps aren't your thing, try walking, running, or aqua aerobics in waist-deep or deeper water. The resistance of the water not only helps build muscle and improves heart health, but is also kind on joints.

Ready to cycle?
Cycling on a stationary bike or a level path is a fantastic joint-friendly activity. The smooth circular motion reduces strain and avoids jolts that occur during higher- impact activities. If you struggle with knee issues, cycling strengthens the muscles around this important joint. The result is stability without stress.

It’s time for a saunter!
Walking is an accessible exercise, and choosing softer surfaces may make all the difference. A cushioned track or grass
minimises the impact on your joints. If you can’t walk long distances, aim for frequent, shorter walks. Even terrain will also help.

There are activities that are not so good for sore joints. Let’s look at two that are best approached with caution, if at all: running and high-impact sports.

Running on hard surfaces like concrete can put significant pressure on your joints - knees, hips, back, and feet included. The impact can be jarring! If running is essential to your routine, try switching to a treadmill or a cushioned running track. Consider a slow jog or brisk walk for reducing stress on your joints.

Sports like netball, footy, and basketball are hard on your joints. Sudden stops, jumping, and rapid changes in direction are stressful. These movements strain knees, ankles, and hips, increasing the risk of joint pain and injury. Instead, consider swimming or cycling to stay active and fit.
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Choose activities that promote healthy movement without high impact. You’ll find it more enjoyable, and reduce the risk of injury. If you’re unsure about what exercise to do, ask us. We’re happy to discuss joint- friendly options tailored to your needs.

​How do sprains and strains differ?
Although sprains and strains sound similar, they affect different parts of the body and require tailored care.

Sprains involve the stretching or tearing of ligaments—the strong, fibrous tissues that connect bones to each other. Sprains often occur when a joint is pushed beyond its normal range of motion, such as rolling your ankle or landing awkwardly during a jump. Signs of a sprain include pain, swelling, bruising, and reduced joint mobility.

Strains affect muscles or tendons, which attach muscles to bones. They happen when these tissues are overstretched or
torn, such as during heavy lifting, sudden rapid movements, or repetitive activities like running. Symptoms include pain, cramping, muscle weakness, and tenderness.

Ways to prevent sprains and strains
While you can’t eliminate the risk entirely, these tips can help reduce your chances of injury:

• Warm-up properly: warming up improves joint flexibility, boosts muscle performance, and improves nerve coordination.
• Strengthen muscles: building strength increases stability, support and function, and reduces injury risk.
• Mind your movement: use correct form and technique during exercise and daily activities. Avoid sudden movements or overloading muscles and joints.

Treating sprains and strains
Depending on the injury severity and location, ongoing issues like pain, instability, or repeated injuries can arise, so early diagnosis and proper care are vital. Initially, both sprains and strains can be treated using the R.I.C.E. Method (above).
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Whether your strain or sprain injury is new or long-standing, we’re here to help you recover.
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Understanding how this habit affects your body and learning ways to minimise strain can help prevent these issues.

Potential problems:

• Pelvic problems: The pelvis supports the spine and torso, much like the floor supports a house. Carrying a child on one side causes the pelvis to tilt and shift outward, similar to the walls of a house on uneven foundations. Over time, this can strain the sacroiliac (SI) joints, which connects the pelvis to the lower spine, potentially leading to joint instability, muscle tension, nerve irritation, inflammation, and pain.
• Lower back pain: A tilted pelvis forces the lumbar spine to shift, adding strain. Additionally, carrying a child on one hip often means multitasking. This involves awkward movements like reaching and bending, which can result in chronic lower back pain.
• Upper body tension: Holding a toddler with one arm engages your shoulder, neck, and upper back muscles unevenly, which may lead to muscle tightness, knots, and discomfort. You might have felt this in your shoulder and neck on the carrying side. This tightness can sometimes lead to tension headaches or worsen neck pain.

Preventing problems:

• Switch sides: If carrying a child on your hip is unavoidable, alternate sides frequently. This helps prevent one side of your body from becoming overworked, reducing the risk of pain and muscle imbalances.
• Limit carrying time: Avoid holding your toddler in the hip carry position for long periods to lessen strain. Use a stroller when possible, or ask for help from family and friends.
• Strengthen core muscles: A strong core supports the pelvis and spine, helps bear additional weight, and improves posture. Strengthening your core can also aid recovery from abdominal separation caused by pregnancy. However, consult your healthcare provider to ensure the exercises are safe and suitable for your recovery stage.
• Practice good posture: When bending and moving, hold your child close to the centre of your body, bend your knees instead of your back, and keep your feet hip-width apart for stability. Set your child down before lifting items to avoid awkward positions and extra weight-bearing. Good posture reduces strain on muscles and joints, and keeps you balanced.

While the hip carry is convenient, be mindful of its effects on your body. If you need help, we can assess your posture and movement patterns and provide targeted advice to manage strain and improve your comfort.