Upper back pain

Ive been getting lots of probs in my upper back the last year and a half. Prob due to stress, my work, and maybe even working out. At least those were the reasons given by a chiro and two PT's that I've seen. The pain most likely comes from the muscles under the scapula going to the spine (rhomboids?). No one has given me any good exercises to stretch or strengthen these. Any suggestions?

kossdeh said:

Ive been getting lots of probs in my upper back the last year and a half. Prob due to stress, my work, and maybe even working out. At least those were the reasons given by a chiro and two PT's that I've seen. The pain most likely comes from the muscles under the scapula going to the spine (rhomboids?). No one has given me any good exercises to stretch or strengthen these. Any suggestions?

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So what where the diagnosis given by the chiro and two PT's, do you remember or did they give you one? Also, did the chiro take any x-rays of the area, if so, did you see them and what was found?

I can't believe that the PT's nor chiro gave any exercises bro, that sucks, don't understand that? We almost always incorporate rehab exercise, tractioning, stretches, myofascial release, counter weights, etc.

A year and half is way to long, is it dull pain, sharp pain, does it radiate anywhere, have you had any prior injuries, accidents to the upper back area?

The rhomboids get worked at different angles by chins, wide grip rows, bent rows and behind the neck pulldowns.

I need some clarification...do you work at a desk with a computer all day? If so, you could be tensing up and putting strain on those nasty little muscles in your back between the lats and traps. There are 3 different ones there: the rhombus, the teres and infraspinatus. Try doing some of the exercises I mentioned above with lighter weight, higher reps, and squeeze at the contracted position of each for a few seconds. On the BTN pulldowns, be carefull as this exercise puts some nasty pressure on the rotator cuff. It's great for flexing those nasty guys, but otherwise hard on the shoulder...so use light weight and really control the motion so you can focus on flexing those back muscles. I'd think that if you work those muscles out to get them good and sore, you might be able to relax them during the day in order to get some propery recovery on them. The thinking behind this is that if they're sore, you can concentrate on relaxing them. Otherwise, the stress in your world allows your to keep on going with a tensed up back all day.

I hate to give you advice that might hurt you here bro...so, you have to go with what feels right ultimately.

do you arck your back on the flat bench??? or putting too much pressure on your shoulds in any moves??? low rows will do that to me sometimes... maybe have a workout partner watch you workout.. you maybe doing it and not even know it.. but that's just my thought reading.. you maybe not be doing that.. i could be wrong.. but worth looking into

Kossdeh, I'm a PT man. If you need help strengthening the rhomboids drop me an e-mail and I'll help you out bro.

Wow, nice reply guys. thanks. Let me elaborate. The pain is nagging, not acute (was once more than a year ago but flexeryl fixed that almost overnight). Now its kinda sharp and intermittant. I get it at all times of the day, during work and lifting, even while sitting watching TV. Been doing lat pull downs and cable rows to strengthen the back, but you really mostly hit the lats rather than the rhomboids.
As far as the chiro, xrays didnt show crap, not that you could see any muscular stuff in them anyways. I cant say that I really believe in spine misalignment causing this stuff anyways, but hell, I'll do what works. Anything is better than sitting around the house gorked out on flexeryl.
BSBW, I cant tell exactly which muscle it is, due to the position I assume its the rhoms. the chiro and PT's just said that I lots of knots and require lots of treatment. I went for a while. Just got lots of boners during the massage part and the neck and back felt good for about 10 after the cracking. Not much improvement otherwise. Will try the excercises though and keep you informed.
Kiss- I will, thanks for the offer.