I've been experiencing pain in my upper back for about 2 years. I got it after trying to push 1pl8 on OHP with shitty form. It's starting to get really bad and it hurts 24/7. The doctor said it's a muscle spasm but didn't recommend anything to fix it.
Any ideas how to fix this? I'm sick of living in pain
dont lift for a while
Tried that, still hurts, even more so. I suspect that I strained some muscles and which healed improperly resulting in a ton of scar tissue.
OHP is a shitty lift anyway
I got to 70kg 1RM but on my way there I got a similar injury to yours numerous times.
I now do dips + cable work exclusively for my shoulders and they are bigger than when I did OHP and I haven't injured myself since.
I stopped doing OHP but continued with back workouts which felt alright. But the pain suddenly started to intensify and my strength dropped significantly, I went from 16 pull-ups to about 7-8 in spite of working out regularly and bulking
facet lock
So you from Amsterdam I see?
Stretches, pain relief creams, apply heat, no shoulder lifts allowed until the pain is minor, at that point you may try light lifting and see if it makes it worse or better. Stretches are the big one, do it daily.
Just stretch it out man
try some external rotation exercises too, could be a rotator cuff issue
had the exact same thing due to shitty form
eventually stopped lifting to ease the pain and let it heal/rest
when i go back to lifting it starts to hurt again
basically don't be like me and just get that shit looked at by a healer
im not saying chiropractor im not saying physician im not saying anything in particular, people will accuse you of getting scammed
just get it looked at by someone who knows how to fix it and don't wait it out
i stopped lifting for months now and im putting on weight and losing muscle because of this shitty pain in my upper back/right shoulder
I got the same thing rn. Take it easy stretch a lot take some glucosamine and an ibuprofen for a rest day
this is what happens when a nerd starts lifting, you spend all your life in bad posture behind a computer and decide one day to pick up weights once you feel your body deteriorating, and all the overextended muscles that for 20 years have desperately been trying to pull your head back into an upright pose snap like dry twigs
So what do I do?
I have this too OP, it's a muscle imbalance and I'm sorry to say it probably won't go. What you need to do is go to a proper sports therapist for a message, not a chiropractor, not a regular massage, a proper ST.
In addition you need to do thoracic strengthening exercises. Do banded pullaparts every day in the morning and before training and X, T, Y poses (Google it).
Also do facepulls, internal/external rotations including lateral ones
best of luck bro, shit sucks
You werent wrong though. It can be fixed without those specialist though. Often the specialist just gets you on the right track.
The solution is more mid back exercises and less chest while streching the chest muscles to ease overworked back muscles.
Doctors (other than othopods and sports physicians) don't know shit about chronic musculoskeletal complaints like this. Go see a physiotherapist.
>t. Doctor
can confirm doctors are shit at this and PT is much better at it.
Everyone is wrong. The reason he has pain there is because he has forward shoulders and a tight chest.
Do chest streches in doorway and do twice as many pull exercises for back as push muscles.
Imbalance is real and its very easy to do at that exact spot. OHP aggravates it but the root cause is the forward shoulder from a tight chest and unblanced rhomboid and lower trap muscles.
also have had this for a while.
Doing facepulls + pullovers regularly to strengthen the rest of the shoulder girdle has helped me a lot.
Especially while doing bench/press, do light facepulls in between sets.
My man didn't watch Jeff and didn't do facepulls religiously...
Its a form issue. I used to get this when i started lifting and it was because youre engaging muscles that you dont need for exersizes. I realized it when i tweaked my back doing bench press. Basically just be super mindful of keeping your shoulder blades pinned down and dont shrug your shoulders at all during weight training. This will help with your back pain and posture in the long run.
You have like 17 muscles attached to your scapula with the sole purpose to stabilize your shoulder when you do shit like overheadpress.
Migt be that you stretched it. Might be the muscles is weak and now constantly cobtracted in spasm.
I had this situation twice. 1st time went to massage and it was instabt relief (islf it's a spasm, a massage therapist will release it. Itlf it tendons/ligaments tretched muscle it will improve healing).
Second time i just did stretching and changing the pillow.
So the first thibg is to listen to your doctor and find a good massage therapist (preferbly sport massage) and ask him wo work on it. Second thing is stretching tight muscles and training weak muscles. Just type on youtube how to tests weak rotator/scapula muscles or train rotator cuff muscles. Or tests for shoulder mobility/rotator cuff issues. And work on it
I had the exact same pain, traction stretches solve the problem for me (though I still have to stretch 1-2 times or week)
Extend your leg, hook a hand under your foot and pull gently with your back. If your shoulder is as tight as mine was, the stretch will be fricking blinding and the relief will be orgasmic.