Upper back pain in situps

Daan Smit · 09-17-2006, 04:07 AM

Hello all,
Since about two days I have been experiencing a sharp pain in the left side of my upper back, just below the shoulder blade, next to my spine. It is a sharp momentary pain that I feel during specific movements, usually when I tense my core. I can feel it in situps, front levers, whenever I jump, even more in tuck jumps (and front flips, dive rolls). Also when I make specific arm movements with my left arm, and while coughing or sneezing or inhaling deeply. The pain lessens slightly if I warm up properly, but not entirely. I do not or hardly feel this pain doing pullups.

I have had this before several months ago. Back then I did not refrain from the APK WOD's, and the pain just lessened and stopped after several days or weeks.

On Navy SEALs.com I found someone with what I think is the same problem: http://www.navyseals.com/community/forums/discussions.cfm?forumid=32&topicid=140 965

Does anyone know what this might be, and if it's serious or not.

Thank you for reading this,
Daan Smit

Steve Serrano · 09-17-2006, 08:39 PM

You may have to back off using the area hard for a while if it is in such a common use area like the rhomboids: http://www.exrx.net/Muscles/Rhomboids.html.

Does that look like the affected area? Anti-inflammatories and ice post-WODs are usually a help. Either way you'll have to give it enough time to heal.

Daan Smit · 09-18-2006, 07:14 AM

Excellent, that's it! Thank you. This has cleared up a lot for me. I've been looking at diagrams in my biology book and they only showed the trapezius.

Mike ODonnell · 09-18-2006, 08:03 AM

I would also suggest rhomboid strengthening exercises, as with most people they are elongated (probably irritated) and weak. Try some shrugging exercises (like a row) but don't bend the arms. Use those rhomboids aka scapula retractors. You can probably google for more information and pictures but it's a common issue with people. Watch posture too...people with weak rhomboids tend to slouch forward (aka using a computer all day at a desk) to make it worse.

Daan Smit · 09-19-2006, 08:42 AM

I recognize the poor posture thing. I will work on it. Front levers should also work right? As I don't have access to any weights. It's a lot better now, I haven't stopped my activities but I get more sleep and that seems to work :-).

Steven Low · 09-19-2006, 10:19 AM

For rhomboids, do lots and lots of rows! Heck, for anything back you should just start rowing. C2 rowing probably wouldn't be your best bet as it works more endurance/power so go with something like bent over rows with heavy weight. Make sure to keep your back straight.

Mike ODonnell · 09-19-2006, 10:28 AM

Also do some stretching for the front delts, and chest...chances are those are tight...which aid in pulling the shoulders forward. For example get a stick and put it behind your neck on your shoulders with both hands holding on (palms facing forward that is)...and keep moving down till you feel that lovely painful stretch.

If you dont have any weights, you could just grab a hold of a pole...and shrug together your scapula pulling yourself towards it using your own bodyweight....or put a rope around the pole and do the same thing...leaning back until you get the right resistance level.

Similar Threads
Thread	Thread Starter	Forum	Replies	Last Post
Upper Back Issues	Nick Greer	Injuries	0	07-17-2007 11:06 PM
Upper back pain	Derek Maffett	Injuries	1	07-10-2007 03:48 PM
Help with Neck/Upper back pain (neck exercises?)	Alfonso Bandera	Injuries	8	01-16-2007 11:22 PM
Upper Back Pain & Impingement	Mark Konen	Injuries	13	11-18-2006 12:00 PM
Upper back pain	Nicholas Richard Engen	Injuries	2	08-09-2006 02:07 PM

09-17-2006, 04:07 AM	#1
Daan Smit Member Profile: Join Date: Mar 2006 Location: Hazerswoude Zuid Holland Posts: 27	Hello all, Since about two days I have been experiencing a sharp pain in the left side of my upper back, just below the shoulder blade, next to my spine. It is a sharp momentary pain that I feel during specific movements, usually when I tense my core. I can feel it in situps, front levers, whenever I jump, even more in tuck jumps (and front flips, dive rolls). Also when I make specific arm movements with my left arm, and while coughing or sneezing or inhaling deeply. The pain lessens slightly if I warm up properly, but not entirely. I do not or hardly feel this pain doing pullups. I have had this before several months ago. Back then I did not refrain from the APK WOD's, and the pain just lessened and stopped after several days or weeks. On Navy SEALs.com I found someone with what I think is the same problem: http://www.navyseals.com/community/forums/discussions.cfm?forumid=32&topicid=140 965 Does anyone know what this might be, and if it's serious or not. Thank you for reading this, Daan Smit

09-17-2006, 08:39 PM	#2
Steve Serrano Affiliate Profile: Join Date: Jun 2005 Location: Huntington Beach CA Posts: 192	You may have to back off using the area hard for a while if it is in such a common use area like the rhomboids: http://www.exrx.net/Muscles/Rhomboids.html. Does that look like the affected area? Anti-inflammatories and ice post-WODs are usually a help. Either way you'll have to give it enough time to heal.

09-18-2006, 07:14 AM	#3
Daan Smit Member Profile: Join Date: Mar 2006 Location: Hazerswoude Zuid Holland Posts: 27	Excellent, that's it! Thank you. This has cleared up a lot for me. I've been looking at diagrams in my biology book and they only showed the trapezius.

09-18-2006, 08:03 AM	#4
Mike ODonnell Member Profile: Join Date: Jun 2008 Location: Atlanta GA Posts: 1,566	I would also suggest rhomboid strengthening exercises, as with most people they are elongated (probably irritated) and weak. Try some shrugging exercises (like a row) but don't bend the arms. Use those rhomboids aka scapula retractors. You can probably google for more information and pictures but it's a common issue with people. Watch posture too...people with weak rhomboids tend to slouch forward (aka using a computer all day at a desk) to make it worse.

09-19-2006, 08:42 AM	#5
Daan Smit Member Profile: Join Date: Mar 2006 Location: Hazerswoude Zuid Holland Posts: 27	I recognize the poor posture thing. I will work on it. Front levers should also work right? As I don't have access to any weights. It's a lot better now, I haven't stopped my activities but I get more sleep and that seems to work :-).

09-19-2006, 10:19 AM	#6
Steven Low Member Profile: Join Date: Sep 2005 Location: silver spring maryland Posts: 12,221	For rhomboids, do lots and lots of rows! Heck, for anything back you should just start rowing. C2 rowing probably wouldn't be your best bet as it works more endurance/power so go with something like bent over rows with heavy weight. Make sure to keep your back straight.

09-19-2006, 10:28 AM	#7
Mike ODonnell Member Profile: Join Date: Jun 2008 Location: Atlanta GA Posts: 1,566	Also do some stretching for the front delts, and chest...chances are those are tight...which aid in pulling the shoulders forward. For example get a stick and put it behind your neck on your shoulders with both hands holding on (palms facing forward that is)...and keep moving down till you feel that lovely painful stretch. If you dont have any weights, you could just grab a hold of a pole...and shrug together your scapula pulling yourself towards it using your own bodyweight....or put a rope around the pole and do the same thing...leaning back until you get the right resistance level.