Back/Shoulder Muscle Pain - HELP!

[dberdinka]

For almost a year I been suffering from chronic pain in my left back/shoulder.

 

It flares up from climbing (particularly aid climbing -- pulling down on adjustable daisies and hammering) and is further aggrevated by staring at a monitor all day. Symptoms include very sore muscles over the shoulderblade particular on the interior side (near spine). The muscle in my shoulder and neck can also become very tight. It does not seem to be a rotator cuff problem.

 

I plan on getting a referal to PT soon. I do have some questions

 

Questions: Is this a common injury? If so what the heck is it?

 

What is a reasonable plan of treatment medically? Should I seek out a PT or a LMP?

 

In the mean time what can I do at home?

What are some good stretches for the muscles over the back?

What are some good low-intensity strength excersises for this area?

 

After a vigorous day of free-climbing yesterday it is no worse than it was the day before. Should I continue to climb on it if it's not getting any worse? Or am I jepardizing the potential long term recovery?

 

Looking for serious replys only, thanks a lot!

[foraker]

Have you seen a chiropractor?

[J_Fisher]

I've got a pretty similar problem that I trace back to a couple motorcycle crashes 2 years ago that involved landing on my head and hyper extending my neck and shoulder muscles (mostly upper and mid traps). Like you describe, long periods at the desk can lead to painful spasms, even neck totally locked up.

 

I've used various permutations of drugs (flexeril)(no help, but vaguely recreational, esp. with a few beers), visiting an orthopedist (zero help), massage and a chiropracter.

 

Massage feels good and seems to have some marginal benefit. The visits to the chiro have had the strongest correlation to relief, but I attribute this more to his other recommendations than the adjustments (which I've been getting anyway).

 

The chiro recommends periodic icing of the affected area, spending at least 15 minutes on your back on the floor with a 3" rolled up towel under your neck to restore position and let muscles relax in their natural position, really focusing on posture, esp at the desk (sit up straight, no slouching, shouldsers back, etc.) and stretching the affected muscles. (Stretches are too hard to explain, but basically anything working through the range of motion will help, and I bet some google searches will turn up some recommendations).

 

If I had it to do over again, I would have gone straight to PT. Since I've been doing well lately I haven't taken that step, but will if things get bad again.

 

If nothing works, I understand a physiatrist (not an ortho) is the right kind of doc to visit. You might PM ice girl for some names.

 

Good luck

[layton]

I typed up a pretty long response and i hit the power button by accident damnit! But since I've had this problem too, I'll try and retype it.

 

It sounds like upper cross syndrom which is a result of poor posture and muscle imbalance. You need to get the trigger points worked out on your rhomboids (which are probably what hurts) by an aggressive massage therapist or someone that knows what they are doing (chiro,PT). If you weren't in WA your chiro could also use elect stim and ultrasound, but your PT's gotta do this unles your chiro doesn't charge you for it.

You can try and strech it but it's hard. Try these stretches:

1.sit on the floor with legs extended. put head to chin. flex body to knees. if too painful, sit cross legged.

2.make like you're gonna turn right in your car with the turn right hand signal (consult your drivers manual). press into a doorway to stretch between your arm and clavicle. tweak your body position for maximum stretch (btw this is stretching your pec min)

3.brugger's relief pose- pull head posterior and hold. at same time lower shoulders and pull them back too. in fact, make sure your shoulders aren't shrugged in daily life. do this pose many many times /day.

 

see a chiropractor 1st and foremost. make sure they don't do any stupid crap like using a heat scan and take x-rays unless there's a good reason.

 

Stregnthening-now that your posture is better, head is back, shoulders are back.

Lat pull-wide grip. at end of pull emphasise w/your lower traps.

Rows-seated row-end of pull extra squeeze between shoulder blades. pull towards your navel

upright row-same squeeze. standing row-pull towards your sternum, extra sqeeze at end between shoulder blades.

 

Basically your trying to get your chest and neck opened up while getting the knots outta your back.

 

If you have this synd, there's also a good chance that your hamstrings are too tight, hip flexors too weak and your hips are post tilted so work on that too.

 

sorry for the sloppy response but typing this again kinda sucked.

 

another good idea- a theracane at a massage supply store (greentouch in b'ham). this will be your new best friend. it's a self massage device (no kinky shit).

 

lemme know how it goes. i'm getting better as i work on my posture and stregnthening my weak muscles while getting massaged and adjusted (but i get it for free).

 

also, this is what I do. i'm in no way advising you to do the same.

[layton]

Darin, don't take any drugs for this. it only treats the symptoms. it's a postural thing that studends and climbers suffer from (sux if your both).

 

Go to a chiro 1st, massage 2nd, and then see if they think you need to be referred to a PT, they (chiro) have more education in these areas. it's less of a rehab thing and i worry about PT over doing the exercise.

[dberdinka]

Thanks Michael!

[chucK]

I don't have anything useful for Darin, but I just wanted to chime in with a Thanks Mike .

 

That is exactly the type of medical information that is appropriate for dispensing over the internet. Information that tells you which doctors to consult and what questions to ask them.