Upper Back/Shoulder Blade Pain

acontos13

So....I have been working out like CRAZY, not an exaggeration. Usually about 13-15hrs /week. I just finished the Insanity program...well, ALMOST finished. Last week I started having upper back pain by my right shoulder blade. It started on a Tuesday and I continued to work through it until Friday. It became unbearable, hurting just to breathe. I only had one week left of my Insanity program and can't finish...pretty bummed about that. I went to a Chiropractor and he said to ice the inflamed muscle, take ibuprofen and rest. Anyone who has known my exercise habits over the last 6 months knows that rest is a term I am not familiar with. I took it easy, didn't do any upper body work or my Insanity. Tried my weekly Zumba class but couldn't do most of the moves. Running however, seemed to be okay. Slight discomfort but bearable. Yesterday I woke up and was feel 100 x better. Went out for a run and was feeling great. Was actually running my fastest time yet. Got to my half way point (1.5miles) in 12 minutes and it hit my like a brick wall. I couldn't breathe, run, walk, talk...anything. I stood there for a few minutes (crying like a baby) and finally tried calling neighbors to pick me up...no one was home. It took me almost 45min to get back home and have been dying of pain ever since. Went back to the Dr last night and he said NO exercise for a week and to continue with ice, ibuprofen. I can't imagine NOT exercising and am worried I will fall into old habits and lose the passion for working out. Has anyone had this problem? Any suggestions on how to help with the back muscle pain? Any suggestions on exercises that could burn a few calories that doesn't involve the back?

Siekobilly

I'd recommend listening to your doctor and not exercise for a week. You can go a week without exercising, or keep doing it and cause serious damage to the muscle which would put you out of exercising for a lot longer. Just keep eating right, and rest that muscle.

Iceman1800

See a chiropractor, most likely a rib out of place

laserturkey

How about following the doctor's advice you paid good money for, and eating a little less during the rest week that you are not exercising?

delilah47

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kellya009

See a chiropractor, most likely a rib out of place

^^this

Yes2HealthyAriel

that sounds exactly like what I was experiencing a couple weeks ago. I would just take it easy and maybe if you feel up to it take some short slow walks, nothing more strenuous than that. Heating pads help me a lot.

wcrathbun

I agree with slow short walks MAYBE. I would follow doctors orders. You don't want to injure yourself further. You could possibly need lots more recovery time and then you would really be upset.

rubyautumn4

This sounds horrible, I'm sorry you're hurting so badly. Like the other posters said, please listen to your doctor! Take some time to rest, let your body heal and go see a chiro. Be careful in your eating habits and keep your outlook positive and focused on your health, don't fall off the wagon and eat badly.

Resting and recovering isn't weak - it's part of having a healthy body too. Since you have a bit more time on your hands now take advantage of it and do some activities you enjoy that aren't sressful - go see a movie or a show with friends, get a pedicure, try a new restaurant (eat healthy!).

Leigh_b

I have a bad neck as the result of being rear-ended in a car accident 20 years ago. I see the chiropractor regularly (every 3 weeks) to keep my neck in alignment but because my neck likes to pull itself out of alignment, the muscles in my neck and shoulders/upper back are extremely tense and cause me endless grief.

Despite all of the "maintenance" I do to keep my neck and shoulders happy there are times that I workout too hard or move the wrong way or just walk down the street and my neck goes out. Once this happens, I have no choice. I have to stop working out and let it heal or it will only get worse. It sucks to have to stop. I run 4 times a week (which helps keep my neck and shoulders loose) and strength train 2 days a week. It's been heartbreaking at times as I've often been in the middle of an X number of week program and had to put it on hold. And I won't lie there have been times that I have stalled out trying to get back into the swing of things.

Working out 6 days a week is hard. Taking time off is hard. Getting back into working out 6 days a week is very hard especially since it is inevitable that you will lose a little bit of what you had before you had to stop and it is disheartening not to mention a total motivation killer. The good news is, and I've had to learn this several times over the past few years, once you get going again it doesn't take nearly as long or nearly as much work to get back to where you left off. Your body will remember what it can do and you will get there.

Also, there is a FABULOUS tool that I've recently found. It's called the Original Backnobber II (yes, I know the word "original" followed by II seems odd). I got it on Amazon for $29.95 but now that I have one I can tell you I would pay $300 for it. It's an odd plastic S shaped thing that allows you to reach and massage/release the tension in the muscles around your shoulder blades. The first night I got it I couldn't put it down and I felt so free... I haven't had so much mobility in my shoulders in years.

Finally, if you are looking for support from someone that can totally relate to both the pain of the injury as well as the pain of taking time off I always love to have new friends... feel free to send a request my way :flowerforyou: