What to do with a pain in back?

[SimpleGuy]

Hello. I`ve been struggling with pain in my back for almost 3 years now. Specifically pain in lower back, shoulder blades and neck. Below I provided detailed background of my back pain, I think it would be useful. If you don`t wanna read it, just give some advice that you think would be useful to me. Thank you!

Here is my background: 2.5 years ago I started going to the gym and lifting weights. Then at some time I begun training shoulder on hammer shoulder press machine (pinned screenshot of that machine). At some point I started feeling pain in my left shoulder blade. But I was stupid and kept on going. And every time I did this exercise, I felt that pain in left shoulder blade. Later pain appeared in my right shoulder blade and there I started doubting whether this exercise is good or not, and I stopped doing this exercise. So this episode of my life that I told you right now, I think, launched all my back problems. Of course I`ve been to the doctors, chiropractors and even spiritual healer. But still to this day, I still have this pain.

[Sugarcoat]

Some kind of inversion therapy , or even hanging fully upside down, could help you in decompressing the spine and releasing tension, that’s something I’ve done that has helped me a lot. Also make sure you warmup properly, keep good posture, activate the right muscles before training so the right muscles are doing the work and not being compensated for. Strengthen muscles that might be weak. Like upper back, glutes and core(glutes and core  help support the back to de-load it)

[Raze]

Try break through pain by Shinzen young 

[SimpleGuy]

22 hours ago, Sugarcoat said:

Some kind of inversion therapy , or even hanging fully upside down, could help you in decompressing the spine and releasing tension, that’s something I’ve done that has helped me a lot. Also make sure you warmup properly, keep good posture, activate the right muscles before training so the right muscles are doing the work and not being compensated for. Strengthen muscles that might be weak. Like upper back, glutes and core(glutes and core  help support the back to de-load it)

Thank you very much!

[SimpleGuy]

15 hours ago, Raze said:

Try break through pain by Shinzen young 

Thank you)

[ivankiss]

Stretching is a must. Lots of water too.

Manual therapy/chiro if you can't deal with it on your own.

[Leo Gura]

I would look for a better chiropractor. Something is out of alignment.

Once you exhaust that, talk to a surgeon.

Edited Friday at 12:44 AM by Leo Gura

[Elliott]

Quit using your shoulders as much as practical, sounds like shoulder impingement. Sleep on your back. Can take months.

Edited Friday at 01:10 AM by Elliott

[Staples]

Talk to physiotherapists and go to back pain specialists to get scans done. There are dozens of causes for back pain, and you need to be absolutely certain of what it is before suggesting a treatment.

3 years sounds like it could be a chronic illness or arthritis.

[mmKay]

Sorry to hear, back pain sucks. Doing exercises for spine mobility can work. I had a shoulder impingement that was fixed by a chiropractor cracking my neck. 

Don't give up! There must be a solution, at least partial. Just don't make it worse and take care of yourself 

Edited Friday at 07:19 AM by mmKay

[SimpleGuy]

@mmKay @Staples @Elliott @Leo Gura @ivankiss Thanks, guys! I will take action on your advices. Appreciate it)

[Vali2003]

The root solution is likely to work on your fascia. Roll your calves, glutes and feet with a tennis ball and check how painful it is. If it’s very painful, the lower back pain likely stems from fascial adhesions in these areas. Lower back pain often also is the result of asymmetric (left vs. right side) energy distribution that stems from past injuries or something like that. 

Weight lifting can actually make fascial adhesions — the fascia, aka connective tissue, being sticky and therefore pressing on nerves, which causes pain — worse. Especially if you work out often and don’t have periods of several weeks where your fascia can completely recover. 

I used to have lower back pain and it has completely resolved now. I’d stop with weightlifting for now, except if you really enjoy it or, in general, you do it for other things than health benefits.

Do the first exercise in this video everyday. Start with 2min at a time and build up to 5min at a time. Do the next two exercises two or three times per week and continue doing this for twelve weeks.

Sleep well, and potentially supplement vitamin c, to help with collagen production (a main component of fascia). 

If you do this for twelve weeks straight, your back pain will likely be completely gone. Don’t let yourself be fooled by how easy these exercises look. Make sure to follow his advice on the first exercise accurately. 

[Vali2003]

Gym work, PT, chiropractor etc. can also help but will likely not fix the issue 100% and not permanently. 

[mindfulstepz]

Yoga (specifically hot yoga, love it) is amazing for body work.  I’d recommend seeking out a hot yoga. “Yin” class which is more geared towards beginners/and going with the flow.  You’ll notice the difference immediately afterwards.   
 

also sounds like you have some muscle imbalances and overworking one side of body to compensate on push excercises.  

I’d reccomend using dumbbells at a weight you can do with perfect form for 12 reps, 3 sets.   Shoulder press, bench press (incline and flat) for push days.   Some back excecises (pull day) the next day are crucial also.   Lotta guys overwork the chest and pushing motions and neglect pulling back work (rows, overhead pulls, etc) 

Should fix most imbalances within few months.  *note research proper form first it’s crucial! GLGL

Edited Sunday at 01:08 AM by mindfulstepz

[mindfulstepz]

That was probably way more in depth than necessary, logical mind went into overdrive lol… but hot yoga/deep stretching will help a lot tbh and if you got any questions about how to get more balanced lifting routine feel free to hmu
 

 

[Jehovah increases]

If it is really bad and you have no other options, ketamine infusion may help you with pain relief.

Edited Sunday at 08:13 AM by Jehovah increases

[SimpleGuy]

8 hours ago, mindfulstepz said:

Yoga (specifically hot yoga, love it) is amazing for body work.  I’d recommend seeking out a hot yoga. “Yin” class which is more geared towards beginners/and going with the flow.  You’ll notice the difference immediately afterwards.   
 

also sounds like you have some muscle imbalances and overworking one side of body to compensate on push excercises.  

I’d reccomend using dumbbells at a weight you can do with perfect form for 12 reps, 3 sets.   Shoulder press, bench press (incline and flat) for push days.   Some back excecises (pull day) the next day are crucial also.   Lotta guys overwork the chest and pushing motions and neglect pulling back work (rows, overhead pulls, etc) 

Should fix most imbalances within few months.  *note research proper form first it’s crucial! GLGL

Hot yoga sounds like title for porn lol )

[SimpleGuy]

@Jehovah increases @mindfulstepz @Vali2003 Thank you guys very much!)

[Norbert Somogyi]

Check your vitamin D levels, as a deficiency can aggravate such symptoms. It is mistakenly labeled as a vitamin, it's more like an immunomudolator, as well as tissue and bone-modulator. I haven't had back pains since correcting my levels, my knees feel a lot better too. It can take some time, but other cofactors such as Magnesium can help a lot too.

Here's a source for reference.