WHy do I constantly tweak my upper back?

[GregMonfredo]

It's normally right at the base of my neck/my right trap muscle. Most of the time I"ll just be laying down (on my bed, a bench at the gym, etc.)... sit up and then full a pull there. What can I do to prevent this?? I can't move my head without it hurting right now, and this happens like every couple of months. Would direct neck work help?

[Amber Suter]

Don't forget to stretch it. There's a good book called, "Treat Your Own Neck" that has some good ones in it. You may have something impinged. Massage would help too. Hope that helps...

[CharlesDMickey]

I get a lot of spasms in the upper back/traps as well. Make sure your hydrated, lots of warm ups for the area (even if your not working the back) some kind of muscle rub to heat it up and a sweat shirt.

When they do happen - heat, massage, stretch, Motrin.

[Scott Porter]

My scalene bothers me a lot. My ART chiro told me it's rarely the trap that is injured, probably your scalene.

He has worked on it a lot and has helped it some. But it comes back every now and then. I sometimes go months without doing heavy farmers.

[Corey DuCharme]

My scalene bothers me a lot. My ART chiro told me it's rarely the trap that is injured, probably your scalene.

He has worked on it a lot and has helped it some. But it comes back every now and then. I sometimes go months without doing heavy farmers.

What the crud is a scalene??? Are you making up body parts? Maybe that's why you are so strong, you have extra muscles. :B:

[Derek Williams]

What the crud is a scalene??? Are you making up body parts? Maybe that's why you are so strong, you have extra muscles. :B:


The scalenes are very small muscles on the side of the neck that help raise the ribcage when you breathe. Many people breathe into their chest, instead of into their abdomens with the diaphragm. You are supposed to breathe deeply into the abdomen (which uses larger muscles like the diaphragm), but when people get stressed out, they breathe more shallowly, and / or into their chests, using smaller muscles such as the scalenes. The scalenes get overworked in that situation, thus causing pain. The body can also be slightly deprived of oxygen in such situations. Working on deep breathing exercises, using diaphragmatic breathing, along with chiropractic and other bodywork modalities can help.

[Corey DuCharme]

The scalenes are very small muscles on the side of the neck that help raise the ribcage when you breathe. Many people breathe into their chest, instead of into their abdomens with the diaphragm. You are supposed to breathe deeply into the abdomen (which uses larger muscles like the diaphragm), but when people get stressed out, they breathe more shallowly, and / or into their chests, using smaller muscles such as the scalenes. The scalenes get overworked in that situation, thus causing pain. The body can also be slightly deprived of oxygen in such situations. Working on deep breathing exercises, using diaphragmatic breathing, along with chiropractic and other bodywork modalities can help.

Cool, thanks!

[Wayne Meyer]

I am looking for some feedback and advise on a reoccuring injury I keep having. I recently pulled a muscle in my back between my right shoulder blade and my spine. This muscle has been an ongoing injury for me. I recently pulled it while doing squats. I pulled the muscle so bad it was noticiably inflamed.

The exercises that activate this injury for me are squat and shrugs. It hurts bad enough where I may have to take up to a week off from training. This is extremely frustrating, I want to train but I am unable to do so and there isn't a lot I can do about it.

My treatment thus far has included aspirin (for swelling) stretching, light massage, and hydro therapy.

So my questions are:
1). Do any of you have expereince with this type of injury?
2). What has been your treatment?
3). Do any of you think this is worth a trip to the Chiro. over?

Thanks

[Joshua Davis]

Wayne,
I get the exact same thing. I finally broke down and saw a chiro for it about 2 years ago, because the pain extended through my back and into the front of my torso just below the nipple in my ribcage. Normally, it just feels like someone lodged a golfball between my shoulderblade and spine.

Going to a chiro resolved the issue fairly quickly, in about 6 sessions. It still comes back every once and awhile, although not as frequently and not as painfully. I have it right now, and it is merely an annoyance, although I will probably go to the chiro tommorrow.

[Joshua Davis]

dupe deleted

[Scott Porter]

Find a qualified ART chiro in your area. That is the only thing that has made it my trap/neck injury manageable.

He has fixed many other injuries pretty fast but the trap just never heals 100%.

[Wayne Meyer]

Thanks for the info guys. I think I will break down tomorrow and see a chiro. Josh - The injury you are describing is EXACTLY the injury I am suffering from. The pain is right between my shoulder blade and my spine and runs down beneath my rib cage. And it feels just like a golf ball is in between my shoulder blade and my spine.

[Charles Bean]

Also Wayne, remember that aspirin, while an effective pain reliever, doesn't reduce swelling. Ibuprofin is indicated for that. Good luck at the chiro.

[Wayne Meyer]

All - I thought I would share this bit of information, as some of you know, I recently injured my upper back, well I had (3) chiro visits last week and I am a beleiver in the value of seeing a Chiropractor. Went to the Chiro. on Monday was disgnosed as having (3) twisted joints in my back. I had adjustments Monday, Wednesday and Friday. I am feeling 100% better. For those of you who have never seen a Chiro. I highly recommend it, my two cents worth.

[Corey DuCharme]

All - I thought I would share this bit of information, as some of you know, I recently injured my upper back, well I had (3) chiro visits last week and I am a beleiver in the value of seeing a Chiropractor. Went to the Chiro. on Monday was disgnosed as having (3) twisted joints in my back. I had adjustments Monday, Wednesday and Friday. I am feeling 100% better. For those of you who have never seen a Chiro. I highly recommend it, my two cents worth.

I'm happy you had a good experience. So many people trash Chiropractic and they've never even tried it. Then there are the unfortunate ones who see one quack and swear it off for life.

[Joshua Davis]

Unfortunately, there are a ton of quacks in the Chiropractic field as well. I hated it when I moved an hour away from my back-cracker, all I could find were ambulance chasing quack-back-crackers.

When you find a good one, stick with him/her.

[Nikhil Rao]

Wayne, Greg I've had problems with both of those.

Greg, with me it's my levator scapulae. If it feels like the muscle that's hurt attaches at the inside of your shoulder blade, then that's probably what you tweaked. Have you had the straightness of your spine checked? And how is the separation between your vertebrae?

My spine is twisted just a tiny bit and very compressed in the lower cervical upper thoracic region. Working on that helps a ton. Cervical traction helps. If you google you can find a device that hangs off your door that helps and is only about 50 dollars. It's not the greatest thing in the world but the 'better' one costs about 800.

I also do work with one of those silly swiss ball things. I'll start on my back with just my head/neck elevated and resting against the ball. Then I'll roll on the ball until i'm almost in a bridge position and my head is on the ground, keeping my back against the ball.

The other thing you can do is find a flat hard surface off the ground (I use my parents' kitchen counter...which pisses them off) and lie down on it. Then lean your back over it between T1/T2, then T2/T3 down to about t4/t5.

This own't help the injury but it'll lessen the frequency you get it.

Also, it's pretty safe to train with it as long as you keep that head straight. I just pulled mine again a couple days ago and have hit biceps and done my daily weighted pushups with it.

Wayne my problem was the slightly crooked spine due to muscle imbalances. I just concentrated a LOT during light back work, making sure form was perfect. Lateral raises are a good way to figure out if your back is the problem. Lift shirtless in front of a mirror and check to see if your centerline is deviated. Mine goes to the left, and I perpetually hurt my right side.

edit: just read the thread. Glad to see you got your help Wayne.

The thing about Chiros is it's freaking hard to find a good one compared to finding a good physical therapist. I had a really good PT, but i need to find a good chiro to finish what traditional PT can't get to.