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Back Pain
So for the last week or 2 weeks or so I’ve had some pain and stiffness in my back. Right side, between my right shoulder blade and my spine. It’s from doing the chopper; I’ll get into the move and feel a sharp twinge in that area, and it’ll be rather sore for the rest of the night and stiff the next day. I’ve had my husband massage it for me a couple times and it’s nothing but knots – feels like large marbles rubbing against my spine and ribs. Ouch!
I think I know why it’s doing this I just wanted to see if I’m right and get some other opinions. It’s obvious I’m putting too much strain on it. I don’t do a lot of stretching to warm up and I probably should, even though that’s kinda an odd spot to try to stretch. (I usually hold the pole with my right arm, kinda across my body, and curl my back and lean back away from the pole to get that specific spot) I’m probably curling my back when I do the chopper; should probably try to keep my back straighter and engage my abs more to take the strain off my back. Also I do like all of my inverted stuff on my right side and need more work on the left, so general overuse may be part of it.
So am I somewhat right or way off the mark here??? Also any good stretching tips for my back and such would be great, because other than what I described none of the standard stretches I know get that spot. Thanks!
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9 Replies
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Hiya!
It sounds like you rhomboids (obviously can’t say that for sure without looking at your shoulders!). They work to pull your shoulderblades back, and so are crucial in inverting… However you need to make sure the pain isn’t coming from your back. No numbness, shooting pain, pin’s n needles?
If you’re getting pain in your rhomboids, it may mean that you’ve overdone it and torn the muscle a bit, or you are putting more stress on them than they can cope with. It sounds like you need to strengthen these up a bit. I just had a look and found some good pics of strengthening exercises for rhomboids. If you did choose to do them you’d need to tailor the weights for yourself.
http://www.physioadvisor.com.au/8292950/rhomboids-strengthening-exercises-physioadvisor.htm
(this is only advice!) Hope they feel better soon x
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I have been haveing the same problem but on my left side. I am staying off it and haveing my guy massage me also, but I think what I"ve been doing is trying to pull myself higher on the pole when I am going up in to chopper position instead of letting the momentum of my legs and lower body bring me up and into position, does that make sense? It is soooo irratating to have an injury! I am also taking Veena’s advice and poling on the same day’s I am working my arms at the gym (I am not doing any back lifting right now) then giveing it a rest for a day. It seems to slowly be getting better, but I feel your pain girlie! Hope this helps and you heal soon https://www.studioveena.com/img/smilies/icon_e_surprised.gif)
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Foxy and Heather, do you 2 want to set up a time to meet me in the chat room today? I can turn on my cam and show proper technique for all inverts, and give you some strength move, and stretching tips. Let me know if your interested. https://www.studioveena.com/img/smilies/icon_flower.gif
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Oooo that would be cool! I’m on the east coast so maybe I’ll just turn on chat and stay there and see if anyone shows up… Praise God for the Tabbed browsers! https://www.studioveena.com/img/smilies/icon_e_biggrin.gif
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That would be great except I have not been able to figure out why my computer won’t open up chat https://www.studioveena.com/img/smilies/icon_cry.gif I’m gonna have my Hubby/Computer guy look at it tonight for me. Thank you so much for offering, maybe I’ll get it fixed soon, I’ve really been wanting to get in on fri. chat. I have been streching though, when I pull my left arm acrooss my body and hold it with my right and then lean to my right side it seems to strech the area i’ve been haveing pain in. I think I really was just over working it. I lift weights a few times a week and also do archery about once a week (I hold my bow with my left arm, and I pull about 45lbs. with my right, it’s all back muscle). So that on top of daily poling was just to much! I’ve been working on balanceing my physical activity and makeing sure i’m getting enough rest for my different muscle groups, and that has been makeing a big difference for me.
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Heather, sounds like your doing the right thing!! Hope to see you in friday chat too https://www.studioveena.com/img/smilies/icon_e_biggrin.gif
Foxy I’ll be home around 1:30 my time so4:30 your time right? If Henry isn’t fussy (he just had his shots) then I will pop in quick before I have to go get my other kid from school. https://www.studioveena.com/img/smilies/icon_e_biggrin.gif -
Okie dokie, Veena, I’ll be around. https://www.studioveena.com/img/smilies/icon_e_biggrin.gif Those shots are never fun for the little ones… my daughter lucked out at her last visit and she’s done with them for the next 6 months.
And yes, Heather, get that computer fixed so you can join in on the fun! https://www.studioveena.com/img/smilies/icon_cheers.gif
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hi foxy!
sounds like my problem area. ive been taking it realy slow because i´m scared to death of straining that muscle.
i will describe some of the excersises i do in fisio therapy and i use them to warm up before poling and relaxing after. i´m not very good with instructions but i hope you´ll understand these.first, shoulders and arms relaxed by you sides. scrunch your shoulders forward and then pull them behind you (boobs sticking out). do this slowly about 10 times.
next, arms relaxed by your sides, pull your shoulders up and then slowly push them down as far as they will go. remember to breath and reapeat at least 10 times.
then you can do some basic shoulder roll front and back.
then outstretch your arms to the sides (not completely, there should be a little curve at your elbows) and make small rotations to the front and back. just the arms, shoulders should be relaxed. you can use small weights for this one.
then you can do my absolute favorite, they´re always making fun of me at fisio because of this one.you can really feel your whole upper back stretching! you need on of those big yoga balls (a must have for stretching and relaxing, and if you´re naughty girl you might find some other uses for it…lol) you can do this one the floor but i prefer to put the big ball on a table against a wall. stand against the table and wrap your arms as far as you can go around the ball, arms should be slightly lower than your shoulders. press your face on the ball to one side, lift up on your tiptoes till your sort of leaning on the ball. then breath in slowly and feel the stretch! you can reajust your hands to get a tighter grip as you go, and keep alternating wich side your head is facing to get a balanced stretch on your neck. do this for 5 or 10 minutes or until your husband gets jelous and takes the ball away from you!
also you can try putting ice for 10min about 5 times a day if its very painful. although some people don´t get on well with ice and prefer heat packs, or alternating hot and cold.
i hope some of this helps, and i hope you feel better soon!
big hugs! https://www.studioveena.com/img/smilies/icon_flower.gif frida https://www.studioveena.com/img/smilies/icon_flower.gif -
I too get pain between my spine and shoulderblade on my right side when doing the chopper. I invert with the pole on my right side. I don’t have the issue when doing a basic invert or any other tricks, just the chopper so I rarely try it. I figure I might just not have enough ab strength, not sure.
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