Sore Upper Back

ep_euphoria

Hi guys, I've recently got back into working out after relying on just walking to keep my calories in line - my weight may be ok, but I miss my flat tummy.

My upper back has been really sore and tight recently, for the last week quite bad, it started early and just keeps stacking up. I was wondering if anything I've been doing could be causing it? I always get a sore back at work if I'm sitting at the computer desk too long in the same spot (I only work for a few days a week, and often spend less than half my time at my desk). The pain's like needing to crack your back right in between your shoulder blades but deep inside my back. It gets super uncomfortable and there's no way to relieve it. Is there anything I can do to help it? Thanks in advance, sorry for the long post

For the last week I've been doing:
Stretching Video:
http://www.youtube.com/watch?v=Ia5ZTVQnsBw
2 times a day mostly, before and after exercise, so sometimes I end up doing in morning and night for 2 times each.

30 Day Shred (Level 1):
Days when I don't work or spend much time at uni. This week it was Tuesday, Thursday, Saturday and tomorrow (Sunday). I have done it before and am liking it again.

TurboJam (Learn & Burn):
hahaha yes, I've just been doing the 15min end part of the 'Learn and Burn' video - I'm not very co-ordinated and I need the practice!
I do this nearly everyday, before work/uni. This week I have done it Tuesday, Thursday, 1.5 times Friday and Saturday, will do tomorrow as well.

Walking:
I walk everywhere, I don't have a car and I like it I walk at least briskly as well, I can't stand walking slowly (3.0 mph is my 'normal' pace, 3.5 mph is when I have somewhere I want to go and 4.0 mph is when I'm walking for exercise - measured using GPS tracker on my phone). I walk a lot around uni, during my breaks, to the shops (45min round trip) everyday, and to/from work (45 min one way trip @ 35 mph) a couple days a week. I do carry a shoulder bag, but I alternate shoulders as frequently as practical, and when carrying shopping bags always try to use my left side for the heavier ones for as long as possible because that side is weaker.

sweetbri07

Its not surprising you get a sore upper back, especially when you said you're on the computer. How is your posture? Its something that definitely causes alot of upper back problems. Also, when you are typing, your shoulders are pushed forward, which is bad posture, and creates strain on the upper back. I would recommend possibly seeing a massage therapist (I am one, thats why I recommend it - I see it all the time), because it sounds like it could be muscular issues, which can be addressed during a massage session.

Exercises I would recommend to help alleviate some of that pain would be rows, which will help target some of those key muscles in between your shoulder blades and help strengthen them up. Also, things like doorway pec stretches, (put your hands on either side of an open door frame and lean forward til you feel that stretch along your pecs), with your computer work, and your shoulders forward, your pec muscles and anterior chest muscles will be shortened and that will help lengthen them.

ep_euphoria

Thanks for your reply

I do try to keep my posture good at all times, especially in that damn chair - sometimes I feel like that's what makes my back sore, if I curl in and relax those muscles, it gives me a little relief.

I think a visit to a massage therapist may be in order sometime soon, sounds like a good excuse to me. Though I'm pretty sure it can hurt when you go to a massage therapist rather than just a relaxing massage, right? Wish me luck

sweetbri07

It's no problem! I know what you mean about curling your back to bring relief. I get that way alot.

But yes, massage therapy isnt all lovey rub downs like at the spa. Not if you are actually there for an issue. It can definitely hurt, but make sure you drink plenty of water before and afterwards, so you don't get sick. Good luck to you!!!