Can I fix my upper back?
March 9, 2010 2:32 PM Subscribe
How do I heal my upper back?
I already made an appointment with an orthopedist, but it's not for another month (yay American Health system).
I believe that it's likely that I strained my upperback/lats/traps pretty badly nearly a year ago when I attempted to do a L sit. I saw an ortho, prescribed some PT to strengthen my upper back but it led to a bad pinched nerve (to the point where I could barely move my arms). So I stopped PT and saw a chiropractor which was able to resolve my pinched nerve issue, but I stopped because I felt that he was becoming too aggressive about my treatment.
I took it easy for nearly 2 months, slowly easing back into workout. I swim and lift very light weights (think 2-5 lbs). But there is a threshold that I cannot seem to pass, every time I try to increase the intensity, my upper back (always the same spot, left of my spine between the blades) would become inflamed to the point where I can't work out and have to dial it down, rest, ice etc... But it's driving me crazy, because it's not getting better. It'd spread to my neck and shoulders, the pain is sometimes 8 on the 1-10 scale.
On particularly bad days my lats/traps would become tight and painful (from upperback down to the sides), and I'd feel weak in the area, having hard time maintaining my posture. I can't stand or sit for more than 15-30 minutes without pain.
I love working out and not being able to do anything moderately strenuous is driving me crazy. Yoga does help, but the reprieve is always temporary.
Any idea what it might be, and what can I do for a month until I see the doctor?
I already made an appointment with an orthopedist, but it's not for another month (yay American Health system).
I believe that it's likely that I strained my upperback/lats/traps pretty badly nearly a year ago when I attempted to do a L sit. I saw an ortho, prescribed some PT to strengthen my upper back but it led to a bad pinched nerve (to the point where I could barely move my arms). So I stopped PT and saw a chiropractor which was able to resolve my pinched nerve issue, but I stopped because I felt that he was becoming too aggressive about my treatment.
I took it easy for nearly 2 months, slowly easing back into workout. I swim and lift very light weights (think 2-5 lbs). But there is a threshold that I cannot seem to pass, every time I try to increase the intensity, my upper back (always the same spot, left of my spine between the blades) would become inflamed to the point where I can't work out and have to dial it down, rest, ice etc... But it's driving me crazy, because it's not getting better. It'd spread to my neck and shoulders, the pain is sometimes 8 on the 1-10 scale.
On particularly bad days my lats/traps would become tight and painful (from upperback down to the sides), and I'd feel weak in the area, having hard time maintaining my posture. I can't stand or sit for more than 15-30 minutes without pain.
I love working out and not being able to do anything moderately strenuous is driving me crazy. Yoga does help, but the reprieve is always temporary.
Any idea what it might be, and what can I do for a month until I see the doctor?
Do you have a desk job? Can you get an ergonomic assessment of your workstation?
I had a similar problem with my upper back - not as extreme but constant pain and tension. The ergo guy made a few changes and I was finally able to get consistent relief and healing. In retrospect, it makes sense. I couldn't heal until I stopped holding my head in the wrong position for 8 hours a day.
posted by 26.2 at 3:31 PM on March 9, 2010
I had a similar problem with my upper back - not as extreme but constant pain and tension. The ergo guy made a few changes and I was finally able to get consistent relief and healing. In retrospect, it makes sense. I couldn't heal until I stopped holding my head in the wrong position for 8 hours a day.
posted by 26.2 at 3:31 PM on March 9, 2010
Active Release Technique saved my life. Okay, not literally, but I do think it was the best thing I could get done when a bunch of muscles in my upper back and shoulder locked up.
Have you gone to a massage therapist yet? Anybody who does some kind of muscle manipulation? I think that would be helpful. Heck, I would even suggest seeing an Acupuncturist before going to a doctor.
posted by P.o.B. at 7:27 PM on March 9, 2010
Have you gone to a massage therapist yet? Anybody who does some kind of muscle manipulation? I think that would be helpful. Heck, I would even suggest seeing an Acupuncturist before going to a doctor.
posted by P.o.B. at 7:27 PM on March 9, 2010
Response by poster: Yeah I've been seeing Feldenkrais and Hellerwork, which helps tremendously. But my back is not healing properly, the pain would always return.
No desk job.
I'll look into acupuncturist, thanks.
posted by pakoothefakoo at 6:08 AM on March 10, 2010
No desk job.
I'll look into acupuncturist, thanks.
posted by pakoothefakoo at 6:08 AM on March 10, 2010
I'm having some mild shoulder pain due to very tight muscle knots between my shoulder blades. Someone recommended using a tennis ball to put varying amounts of pressure on the sore spots. I sort of lean up against a wall and tuck the tennis ball behind my back. You have to sort of play around to get it and keep it in the right spot.
Sometimes I gently roll it around, other times I find a hot spot and just press and breathe. I think it really helps, but I usually follow up with ice or a cold pack. Although it seems to loosen the knots, it also leaves the whole area feeling a bit inflammed. Just to warn you.
posted by peep at 2:02 PM on March 10, 2010
Sometimes I gently roll it around, other times I find a hot spot and just press and breathe. I think it really helps, but I usually follow up with ice or a cold pack. Although it seems to loosen the knots, it also leaves the whole area feeling a bit inflammed. Just to warn you.
posted by peep at 2:02 PM on March 10, 2010
This thread is closed to new comments.
None of the tests showed anything abnormal, the specialists are baffled, but 10mg of Flexeril each night before I go to bed has stopped my left trap from freezing up when I'm having episodes of this.
So - do you have a primary care doctor, or an urgent care clinic you can go to? You can probably get a prescription to get you through the month before your specialist visit.
posted by chez shoes at 3:29 PM on March 9, 2010