Pain in sternum and back from slouching

This is a common complaint from people who slouch while sitting. This is a simple injury to the sternum and back that can be fixed with a few simple remedies.

In this article:

  • How to fix a sternum strain
  • How to fix a back strain

How to fix a sternum strain?

1. Sit on a firm surface with your spine straight and head aligned, and rest your hands on your knees.
2. Place your head between your knees and rest your torso and back against the floor, keeping your spine straight. Try to avoid bending your back at all, and keep the back of your head against the floor.
3. Let your shoulders relax and your body relax against the floor.
4. Try to be as still as possible.

How to fix a back strain?

1. Sit with your back straight and your spine neutral.
2. Rest your head in your hands and rest your shoulders on your knees.
3. Bend your knees slightly and lean forward, keeping your back as straight as possible.
4. Try to avoid bending your back at all.

If you want to prevent these injuries in the first place, make sure you’re sitting in a way that makes you feel supported, not squished, and that you avoid sitting for long periods of time.

When to see a doctor?

If you have any signs of pain or discomfort in your chest or sternum or back, see your doctor to confirm that you have a strain.

You should also see your doctor if you have pain that lingers and doesn’t go away for more than a few days, or if you have any unusual symptoms, such as a fever or persistent nausea or vomiting.

Preventing back and sternum pain

The following tips can help you prevent pain and strain in your back and sternum:

  • Don’t slouch when sitting.
  • Be careful while lifting heavy objects.
  • Try to avoid bending your back.
  • Avoid lying on your back for long periods of time.
  • Use a foam roller to work out or stretch the muscles in your back.
  • Use heat and cold to relax your muscles.
  • Avoid bending your back more than you need to.
  • Sit on a firm surface with your spine straight and your head aligned, and rest your hands on your knees.
  • Rest your head between your knees and rest your torso and back against the floor, keeping your spine straight.
  • Let your shoulders relax and your body relax against the floor.
  • Try to be as still as possible.

What causes a sternum or back strain?

A strain is a type of injury that occurs when the muscles around your bones no longer work as they should.

The muscles in your back and chest can be strained during physical activity, such as lifting, or by overexerting your chest muscles.

Strain can also happen when your back or sternum is injured by physical trauma, such as from a fall or car accident.

How can you prevent a sternum or back strain?

The following steps can help you avoid strain in your back and sternum:

  • Sit with your back straight and your spine neutral.
  • Rest your head in your hands and rest your shoulders on your knees.
  • Bend your knees slightly and lean forward, keeping your back as straight as possible.
  • Try to avoid bending your back at all.
  • If you want to prevent a strain, avoid sitting for long periods of time.
  • Use an exercise ball to work out your chest or back muscles.

What are the symptoms of a sternum or back strain?

Symptoms of a strain in your back and sternum include:

  • Sudden and intense pain in your chest or sternum or back
  • Severe pain that worsens over time or prevents you from sleeping
  • Pain that radiates along the sides of your body
  • Pain that is worse when you cough, laugh, sneeze, or stretch

How is a sternum or back strain diagnosed?

If you’re experiencing a sternum or back strain, you should see your doctor. They’ll ask about your symptoms and do a physical examination.

Your doctor will ask you questions about your symptoms, including:

  • Where the pain is located, such as in your chest or sternum or your back or ribs
  • How long it lasts
  • If it worsens when you cough, sneeze, or stretch
  • How often you experience the pain
  • Whether you feel pain when you sit up, lie down, or are active
  • Whether you feel pain when you bend your knee
  • Whether you feel pain with movement
  • If you have pain in your back or ribs
  • If the pain comes and goes

How is a sternum or back strain treated?

Treatment for a sternum or back strain depends on what’s causing the pain.

There are several treatment options, though you should see your doctor to find out which is best for you.

Rest

If the cause of your pain is overexerting your back muscles, you’ll likely be given rest. You can avoid more strenuous activity, such as lifting, when your pain is at its worst.

Heat and cold

Heat and cold therapy can help relieve pain in your back or sternum. You can use a warm compress or a cold compress to relieve the pain.

Medication

If your pain is caused by a muscle strain or muscle spasm, your doctor may prescribe medication to help relieve the pain. They may also recommend physical therapy to strengthen the muscles around the affected area.

Your doctor may also recommend resting and taking over-the-counter (OTC) pain relievers to help you sleep.

Surgery

Surgery is sometimes necessary if the pain is so severe that you can’t rest or take OTC medication.

Surgery is often done to release a muscle that’s pinched or weak. It can also be used to fix bones that have shifted out of place.

The takeaway

Strain is when your muscles or ligaments are overstretched.

Images by Freepik

Generated by AI

0 0 votes
Article Rating
Subscribe
Notify of
guest
0 Comments
Inline Feedbacks
View all comments
0
Would love your thoughts, please comment.x
()
x