Managing Discomfort: Tips for Relieving Back and Chest Pain

Mild discomfort in multiple areas of the body?

Hello Doctor: I have been experiencing lower back pain for over a week.
I haven't engaged in any vigorous exercise for the past three months and have mostly been sitting or lying down at home, using my phone and watching TV.
I visited a doctor who said it was due to poor posture and that I would feel better after taking medication for three days.
However, three days have passed and my back still hurts.
I'm unsure if I should see a doctor again, as it doesn't seem effective to keep taking muscle relaxants.
Are there any methods to relieve my lower back pain besides medication?
Additionally, over the past three months, I have occasionally experienced pain in the center of my chest.
It usually lasts for a short time and then goes away, but it keeps recurring.
I went to see a doctor who took a chest X-ray and found no issues.
The doctor also mentioned that this could be due to poor posture.
Furthermore, I sometimes feel discomfort under my left rib cage; it’s not painful, but it feels different from normal.
The doctor said the X-ray showed only gas and everything else appeared normal.

I have taken the pain relief and muscle relaxant prescribed by the doctor for three days, but I haven't seen any improvement.
While my symptoms haven't worsened, could all of this be attributed to poor posture, or might there be other underlying issues? What can I do to alleviate these discomforts? Thank you.

Li, 20~29 year old female. Ask Date: 2021/08/23

Dr. Liao Yaopan reply Family Medicine

Hello, we believe that many of your doctors have already assessed your condition.
Please stay away from your electronic devices and getting up to move around may be the most important treatment.
Online consultations are not equivalent to in-person medical visits and cannot provide diagnoses or treatment recommendations.
Changhua Hospital cares about you.

Reply Date: 2021/08/23

More Info

Managing discomfort, particularly back and chest pain, can be challenging, especially when it stems from prolonged periods of inactivity and poor posture. Based on your description, it seems that your symptoms may be related to musculoskeletal issues, likely exacerbated by your sedentary lifestyle over the past few months. Here are some strategies and considerations to help alleviate your discomfort:

1. Posture Correction
- Awareness: Being mindful of your posture while sitting or lying down is crucial. Ensure that your back is straight, shoulders are relaxed, and your feet are flat on the ground when sitting.

- Ergonomic Setup: If you spend a lot of time on your phone or watching TV, consider adjusting your seating arrangement. Use cushions or lumbar supports to maintain the natural curve of your spine.

2. Physical Activity
- Gentle Stretching: Incorporate gentle stretching exercises into your daily routine. Focus on stretches that target the back, chest, and shoulders. For example, try the cat-cow stretch, chest openers, and seated forward bends.

- Walking: Start with short walks to promote circulation and reduce stiffness. Gradually increase the duration as you feel more comfortable.

3. Strengthening Exercises
- Core Strengthening: Strengthening your core muscles can provide better support for your back. Exercises like planks, bridges, and pelvic tilts can be beneficial.

- Back Strengthening: Incorporate exercises that strengthen the back muscles, such as rows or back extensions, to improve overall stability.

4. Heat and Cold Therapy
- Heat Application: Applying a warm compress or heating pad to the affected area can help relax tense muscles and alleviate pain.

- Cold Therapy: If there is swelling or inflammation, using an ice pack wrapped in a cloth for 15-20 minutes can help reduce discomfort.

5. Mindfulness and Relaxation Techniques
- Deep Breathing: Practice deep breathing exercises to help manage pain and reduce stress. This can also help with chest discomfort.

- Meditation and Yoga: Consider incorporating mindfulness practices or yoga into your routine to promote relaxation and improve flexibility.

6. Consulting a Specialist
- If your symptoms persist despite these interventions, it may be beneficial to consult a physical therapist. They can provide personalized exercises and treatments tailored to your specific needs.

- Additionally, if the chest pain continues or worsens, it’s essential to follow up with a healthcare provider to rule out any underlying conditions, even if initial tests were normal.

7. Medication Management
- While muscle relaxants and pain medications can provide temporary relief, they should not be relied upon long-term. Discuss with your doctor about alternative pain management strategies, including non-steroidal anti-inflammatory drugs (NSAIDs) if appropriate.

Conclusion
Your symptoms of back and chest pain are likely related to poor posture and inactivity. Implementing lifestyle changes, such as improving your posture, increasing physical activity, and incorporating stretching and strengthening exercises, can significantly alleviate discomfort. However, if symptoms persist or worsen, seeking further medical evaluation is crucial to ensure there are no underlying issues. Remember, gradual changes and consistency are key to recovery.

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