Upper back pain

[ceecee]

a physician doctor... or a PT!

I can't diagnose you over the internet, but I sometimes do just get randomly stiff in the shoulders and use a foam roller perpendicular to my spine, gets a couple pops out and some pretty quick relief.

Like this or even a bit higher too:

Doing it this way (and doing snow angel arms very slowly) also feels really good. Stretches the pecs which often can be really tight in students in general but also in people with shoulder pain. Eases up on some of what's pulling in the back.

Most gyms have a couple foam rollers, eg like the one on your campus. I agree with other posters about working on posture.

This. I can't even express what a lifesaver a foam roller is. I use it on my outer thigh but it's great for your back too. I've ended up getting a few different ones for different spots.

 

[Seymour]

I have no experience with this technique, but there is an accupressure type technique called myofascial (trigger point) release that claims to relieve 95% of all back pain.

I'm a big believer in using a lacrosse ball (although I usually do so on the floor, since it's easier to maintain pressure with the lacrosse ball between you and the floor) as that video demonstrates. It can be fairly painful, but it seems to work consistently when other techniques don't. I also use a foam roller, but find it's difficult to use it to get at some parts of the back.

 

[PeaceBaby]

Gets in the nooks and crannies of the shoulders / upper back: Amazon.com: Body Back Buddy Self-Massage Tool: Health & Personal Care

 

[Tellenbach]

I've looked up the charges for myofascial release therapists; it's typically $100/hour. If the foam rollers don't work, you may want to give this a shot.

 

[Codex]

Oooh. The foam roller thing looks like it would feel really good. I'm going to try that. And if it doesn't go away soon, see a doctor next week.

I have one and use it for my lower and upper back pain. It's wonderful. Get it even if you don't have pain, so handy to have around.

 

[Lexicon]

A couple other good ones to do gently those first couple days. And be sure not to over-do it, if it's causing pain flare-ups then back off obviously

Scapular retraction (try a set of 10, slowly, do a couple times per day)

Shoulde rolls (same, try a set of 10 slowly, a couple times per day)

These^ are what I was told to do after tearing my trapezius (same area) several yrs ago.

Initially, I didn't think they'd do much, but with consistency, they helped a LOT.
Doing them right after a shower is great. And the scapular retractions are good to do anywhere (traffic light when you're in the car, periodically at your desk)

[MENTION=23222]senza tema[/MENTION]
Take 2-4 200 mg ibuprofen tablets w/food every 8 hrs for a few days straight, too, maybe, to bring down some of the inflammation.
You can also safely take Tylenol in conjunction with it (processed differently in the body than NSAIDs) to curb the pain if it's particularly bad, but the ibuprofen or naproxen is more essential due to its anti-inflammatory properties. You can take 2 500 mg Tylenol tablets every 6 hrs.

The OTC analgesic recommendation above is only under the assumption you're not on any prescribed medications that could interact with them.

Feel better, lady <3

 

[senza tema]

I forgot to update. The foam roller was basically like magic and my pain is all gone.

 

[gromit]

I forgot to update. The foam roller was basically like magic and my pain is all gone.

Great to hear!

Just make sure you do exercises to move spine in different directions (yoga counts), please do exercises, don't just become addicted to the foam roller.

 

[senza tema]

Great to hear!

Just make sure you do exercises to move spine in different directions (yoga counts), please do exercises, don't just become addicted to the foam roller.

Yeah I bought a yoga mat a couple of days ago on Amazon and once it gets here I'm gonna resume

 

[highlander]

Why am I having it and how do I fix it?

Basically what happens is this ... for the last week or so, I've been waking up every morning with shooting pains in my upper back: right beneath my neck and in between my shoulder blades. My neck is stiff to varying degrees: some days it's ok and other days it hurts to turn/tilt it back. It's not chronic but every now and often I'll get a sharp shooting pain down my upper back that makes me wince. Pretty localized, haven't noticed it spread anywhere else. Exercise is fine but typically all I do is walk/use the elliptical.

I'm at a stage right now where I can't not read/type/use a computer (final papers are due plus this is my life now for the foreseeable future). I've tried stretches and sleeping with a pillow/without a pillow/ blah blah, no effect. I'm gonna try sleeping on the floor next to see if it helps, I guess. Ughhhh.

Could be computer use. If that's it, a few things:
1. Get one of those things that raises the laptop screen and has a separate keyboard
2. Get a good ergonomic chair
3. Watch your posture
4. Stretching your back muscles, including ones between the shoulder blades

Once the pain has subsided, I'm a fan of upper body strength exercises three times a week