Back Injury

  • Posted by a hidden member.
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    Feb 28, 2012 8:53 PM GMT
    I've been having pain on the left side of my back for nearly two years now. It used to be just a small twinge but nowadays, there are times where it feels really tight and very painful even when sitting and lying down.

    The first problem is that I can't quite pin down whether it's the latissimus dorsi or the muscle underneath, the serratus posterior inferior muscle which is in pain. Are there any exercises which may isolate these so I can work out which one I've injured?

    Last year, I went to a chiropractor for about 6 weeks and had sports massage therapy along with acupuncture but it never really did that much. I have a National level dancing competition coming up this weekend and I really want to be able to at least loosen the muscle a bit so it doesn't "pull" when I'm moving. Does anyone have any good stretches for the muscle(s)?

    Also, although I'll need to have therapy on my back against after this week, can anyone suggest any other treatment other than massage and acupuncture because it didn't help a huge amount last time- although I was dancing extremely heavily back then!

    Thanks in advanced for any advice!
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    Feb 29, 2012 2:13 AM GMT
    I once suffered from lower back injury like 4 years ago when i was like 15 cause on weight training, the coach made me do more weight than what i was able to do with the trap bar deadlift plus that i did it wrong and the mother****** didn't tell me, it lasted for like a year till the pain went away by itself.

    *Just a story, about you, dunno what to tell you.
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    Feb 29, 2012 2:17 AM GMT
    Maybe Bone spur.... Slipped/bulging disk....Degenerative disk disease??? Sometimes what may seem like muscular pain can stem from other locations
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    Feb 29, 2012 2:31 AM GMT
    Do yoga. It's more than just stretching. It works for my back problem.
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    Feb 29, 2012 8:00 AM GMT

    I see you are in the UK. The first thing is to get a diagnosis. So go and see your GP. 95% of back pain is so called non-specific functional back pain which simply means there is no easily identifiable cause but it is not a serious illness. As you know the structures of the back are very complicated so it could be anything from a strained muscle, over stretched ligaments to some joint inflammation. But the good news is it will get better but it may take up to 18 months to 2 years.

    The key thing is to keep exercising - particularly CV ( low impact so keep off the treadmill and the rower and use the cross trainer and the stationary bike,) light weights and core strengthening exercises. If you have trouble with these a good back physio will be very helpful.

    Be positive!
  • MikemikeMike

    Posts: 6932

    Mar 01, 2012 8:59 AM GMT
    get a T.E.N.S unit. I'm sure it will relieve some pain and release the muscle!
  • binks11

    Posts: 8

    Mar 09, 2012 2:12 AM GMT
    could be a muscle, could be a facet joint dysfunction, disc bulge (likely not a full herniation), etc etc.. its very hard to pinpoint low back pain like this.

    but at least here is a place to start-

    how do you reproduce your pain?

    how do you relieve your pain? try finding out if you're more comfotable w flexion or extension. try each of these below and see whats more comfortable. you can also try laying flat on your back with your knees bent and feet flat on the floor - try flattening your back against the floor, then trying to arch your lower back up away from the floor....which is more comfortable?

    these are repeated movements, what might me comfortable at first might be uncomfortable later (and vice versa), try 2 sets of 15 repeated flexion/extension movements


    also, a hooklying lumbar rotation stretch to the right might help with your left sided low back pain

    a good core strengthening program will likely be your next step. google transversus abdominis, there's a lot of research regarding this muscle and low back pain.