upper back pain

jane · Post by **jane** » April 17th, 2006, 9:35 am

Help!!!

3 weeks ago I hurt my upper/middle back--right side (between shoulder blade and spine). This was at the end of march madness (actually on my last day). I couldn't finish the row--each pull hurt and I quit at 50 minutes. That night I struggled to open a car door (I saw stars at that effort). Sneezing and or coughing was brutal and taking deep breaths was very painful (hurt the whole way around to the front of the rib cage).

The 2nd doctor that I went to told me that this could take 4-5 weeks to improve. I am worried because even though it is getting a little better (I can now sneeze without seeing stars) I expected to be farther along by now. He did give me some muscle relaxers to take at nighttime which I am afraid to take. He didn't say that it was anything but a pull--strained muscle.

Has anyone else ever had an injury like this? I have been rowing for 3 years (almost at 8 million) and this is the first time anything like this has happened. I'm starting to climb the walls and can only do some walking for exercise. I would be grateful for any advice/support.

thanks a bunch, Jane

pduck · Post by **pduck** » April 17th, 2006, 10:49 am

Hi Jane -

I get soreness in my middle back after almost every hard row, though I haven't pulled anything yet. My soreness is a little lower than yours, more in the middle than between the shoulder blades. My background is in running, so I never needed to use my back muscles for that. I keep hoping that as I get into better shape, the soreness will go away. I might be getting too old for that.

Did your doctor prescribe anything for you? Generally for a pulled muscle, iceing it a few times a day will help. Also take ibuprofen to keep the inflammation down (if you are able to take that). It will heal quicker that way (note- I am not telling you to take it for the pain, but for the reduction in inflammation)

apdermond · Post by **apdermond** » April 17th, 2006, 11:46 am

I've heard people complain of back and shoulder pain due to opening up with their back too early on the stroke. It's important to remember your legs are much stronger than your back so you shouldn't let your back start pulling until your legs are completely finished. Once at the catch, it goes legs, back/shoulders, then arms. Make sure you aren't starting to pull with your back before your legs are finished pulling. If you are doing so, this will cause much unneeded and unwanted stress and pain on your back/shoulders. Not sure if this helps, but it might be something to look out for.

jane · Post by **jane** » April 17th, 2006, 2:46 pm

The first doc that I saw prescribed celebrex for the inflamation and an easy to tolerate muscle relaxant, she also gave me something for the pain. I finished the medicine that she gave me and was still having little improvement. The second dr gave me a heavy duty muscle relaxer (I read the warning paper--and as a result I'm really afraid to take it) to take before bed for the spasms. He told me not to worry about taking anything for the inflamation. Massage and heat was recommended.

I used to have lower/mid back pain when I started rowing--then I switched to strapless rowing (2 years ago). This is the first back pain since then. I used to pull with my back WAY to early!! I wonder if this is a result of a new technique problem???

Jane

johnlvs2run · Post by **johnlvs2run** » April 17th, 2006, 3:07 pm

Does it move around to your side and in front, or stay in the same location in your back.

If so, it might be torn cartlidge between ribs. In any case, be sure to keep your back straight while you're rowing, as this serves to protect your back "and" your ribs.

Pressing firmly against the injured location, or pressing your back against a wall etc, helps to keep the site from moving around when you sneeze and reduces the pain.

jane · Post by **jane** » April 17th, 2006, 6:21 pm

Yes!!! It actually hurts the whole way around to the front of the rib cage. Sometimes it will just hurt in the front or on the side. I have been trying to get braced against the wall for a sneeze--I figured that out right away! How long will this take to get better??? When can I row again?!?!

I will have to focus on the straight back when I can get back on the erg. I'm curious about my rowing posture now.

Jane

johnlvs2run · Post by **johnlvs2run** » April 17th, 2006, 9:06 pm

This happened to me 3 or 4 years ago and was bothering me off and on for 2 or 3 weeks, until I figured out what was causing the problem.

Things I did were using ice, laying on my back on the floor with feet up while watching tv, sleeping on an air mattress on my back, and focusing on keeping my back very straight while rowing on the erg.

Interestingly my ribs didn't hurt any more while rowing, though I backed off to a 2:50 pace on the 3 days they were hurting the most. I didn't miss any rowing but just went a lot slower.

Then one day the pain just vanished. After that it would start to come back now and then but just lightly, then went away again and hasn't bothered me any more since.

MomofJBN · Post by **MomofJBN** » April 18th, 2006, 12:31 am

I've had pain in my back for 2 or 3 weeks now. It may be more like pduck's pain. It's below my shoulders, at to 3 - 4" below the bra band. It's about a 2" wide section that is vertical next to but not on the spine (on my left). I've decided that I must have pulled a muscle by either overreaching and/or bending my back too much at the catch.

It bothers me the most first thing in the morning and when I sneeze. I can erg with very careful attention to technique, but don't feel I'm ready to try anything at full power yet. I still get an occasional twinge if my posture gets lazy when erging. And I'm concentrating on lots of support from the ab's.

Misery loves company.

Schenley

jane · Post by **jane** » April 18th, 2006, 7:48 am

Schenley,

Be Careful!!!!! You are describing the symptoms I was experiencing for the few days before this injury really went south. (The whole thing started with a tightness that occured when doing yoga--half moon with hands to feet.) It really is mid back--like pducks--but at this point it is all over the right mid to upper (and around the front of ribs).

I'm glad that you are aware of your posture--that should save you... I had assumed that by rowing strapless that I was immune from back problems. Lesson learned.

Jane

MomofJBN · Post by **MomofJBN** » April 18th, 2006, 12:11 pm

Jane - It sounds like we've done exactly the same thing, though mine is not quite as bad. I had a couple of days rowing where it just bothered me some. Then one day I had a good first 15 minutes and limped home through the last 15 min.

If you've been staying off the erg, you might want to try a slow, easy row. If you correct any posture issues, erging may not make the situation worse. That's what I've been doing. I do still get a twinge now and then that reminds me to concentrate, but I don't think I'm doing any more damage. I've been swamped by other stuff, so I've only been on the erg every few days.

It's not fun, and while it is improving, I wish it would get better faster! We'll have to keep in touch and rehab this together.

Schenley

Hapa · Post by **Hapa** » April 18th, 2006, 3:43 pm

Some good suggestions around icing, stretching/loosening the muscles, watching your posture, easing off for a few days.

I had a pulled muscle two years ago, but it was in my lower back and I tried to keep working and doing normal activity (excluding workouts) and it just got worse. I finally had to take about two complete days of doing nothing but lying on the couch and going to the bathroom and that finally started the mending process.

I also subluxated a rib that sounds more similiar to the issue you're having when you sneeze and the pain wrapping around your ribcage. Again, with that, I iced, took a few weeks off, etc.

Unfortunately, things like this do happen and you have to just be careful with posture, strength, not overdoing anything, stretching/loosening (including both due to another thread that discussed lack of benefit from stretching v. just "loosening" the muscles with a really good warmup).

Good luck with your recovery. It can be a pain (literally and figuratively) to take it slow and hold back on activity, but it's best in the long run.

Aiko

johnlvs2run · Post by **johnlvs2run** » April 18th, 2006, 4:19 pm

Be very careful to NOT stretch the site of an injury.

Stretching the site of an injury can make it much worse and lead to it being a chronic condition.

Do loosen the related sites that are not injured, as doing so wll help to take the pressure of the site that is injured.

But let the injury heal.

In the case of rib injuries, I would highly recommend to not do any stretching at all.

jane · Post by **jane** » April 19th, 2006, 7:08 am

Schenley,

Yes, lets stick together through this! Support is good! My non-exercise friends don't understand my obsession with this injury (or with exercise in general)... They just don't get why I miss my exercise? Duh!

I wonder would ice help at this time? I had a difficult time last night (I'm training a puppy--80 pounds of love--and got jerked around on the leash a bit) and was in pain. Heat feels good.

I'm staying away from stretching, and will keep up the daily walks (about 5 miles). Thanks so much, everyone, for your suggestions & support!!!

J.

johnlvs2run · Post by **johnlvs2run** » April 19th, 2006, 11:37 am

Ice is excellent, for reducing the inflammation. This reduces swelling and pain, and the cold goes deep to promote healing and strength. The problem with rib injuries is that it is difficult to get the cold deep, but it helps. Ice packs are good and I also layed on my back on a bag of peas. Be sure to ice all the way around where the rib is, back to front.

Fresh ginger root reduces inflammation too. I toss an inch cube in the blender with water, then drink this through the day. You can also compress this on the injury.

Heat might feel more tolerable initially but brings the blood to the surface. This increases inflammation, increases pain and aching, and delays healing.

Are you training the puppy?

Using a pinch collar works much better than a regular one. A bungee leash is even better, and will stop the pulling and jerking immediately.

jane · Post by **jane** » April 19th, 2006, 11:51 am

Hopefully he'll be a guide dog! He's a very good puppy--except when he's naughty! I must use a choker collar for training walks. He happened to need a lot of "corrections" yesterday. Ouch!