Anyone got tips for back injury recovery?

Pokerface
Pokerface Posts: 7,960
edited February 2010 in Training, fitness and health
Somehow managed to pull/strain/tear a muscle in my upper back (not lower).

It's been a few weeks now and it's not getting any better (and have seen the doctor a few times to make sure it's nothing else).

Just wondering if anyone else has had upper back problems and any solutions to getting it fixed or improving healing time. Going to see a sports therapist tonight for some massage on it - but open to any other suggestions.

If I can't get it fixed fast - my biggest season goal of all will be shot so looking for solutions that will get me back on my bike as soon as possible!

Comments

  • huuregeil
    huuregeil Posts: 780
    Which muscle? Upper back or shoulder? What hurts when you do what to it?
  • jacster
    jacster Posts: 177
    Best go to a decent physio Colin.
    I'm a big advocate of strength and core work..but you know that anyway! :wink:
  • Pokerface
    Pokerface Posts: 7,960
    huuregeil wrote:
    Which muscle? Upper back or shoulder? What hurts when you do what to it?

    I would have to say upper back - muscle just to the right of my left shoulder blade.

    Raising my arm above the shoulder hurts - and a dull pain most of the rest of the time.

    Not really a core issue as I keep my core strong and this injury actually came on while I was taking time OFF the bike!
  • ride_whenever
    ride_whenever Posts: 13,279
    Go see a good physio, whereabouts are you, i'm sure someone can recommend one.
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  • Pokerface
    Pokerface Posts: 7,960
    edited February 2010
    ride_whenever wrote:
    Go see a good physio, whereabouts are you, i'm sure someone can recommend one.

    Going to se one tonight. Hopefully that will help. Just looking for other suggestions... or if anyone has had similar problems.
  • Campervan27
    Campervan27 Posts: 137
    lie down dude !! :wink:
    Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever.
  • Pokerface
    Pokerface Posts: 7,960
    Campervan27 wrote:
    lie down dude !! :wink:

    That's how the whole problem started!

    And from everything I've read/been told, etc - the worst thing you can do to make it better!
  • huuregeil
    huuregeil Posts: 780
    Sounds like a rotator cuff injury. Definitely one for the physio. In the meantime no riding or anything that might aggravate it! Ice.
  • jacster
    jacster Posts: 177
    A strong body means less time off the bike!

    Hope you're not piling on the pounds again Colin with all his inactivity?!
  • Pokerface
    Pokerface Posts: 7,960
    jacster wrote:
    Hope you're not piling on the pounds again Colin with all his inactivity?!

    Yes I am. No riding = depression = me eating more = me getting fat.
  • phil s
    phil s Posts: 1,128
    2 teaspoons of olive oil
    -- Dirk Hofman Motorhomes --
  • stonehouse
    stonehouse Posts: 222
    I get a similar issue, it'scaused by a lack of flex in my lower back causing the upper part to hinge. Daily back stretching was the physio's advice, and mostly it solves the issue.

    BUT, sometimes, even doing the exercises and for no apparent reason it will go again.

    Feels like someone is pushing a pencil into the muscle under my shoulder blade. OR, perhaps it's the virtual knives getting stabbed in my back!
    www.ciclobyron.com
  • Bhima
    Bhima Posts: 2,145
    How much stretching are you doing?

    I know it's not a bike thing that's caused it, but stretching, not only my back, but my hips, legs, glutes, arms, etc, seemed to take less stress off my back when riding because these other supporting muscles were super tight and were putting extra stress on my back as a result.

    I used to get a weird back pain when pushing a big gear and in a certain position on the bike. I can't believe how much difference a few days of stretching made. Not had that problem (or any other problems) since.
  • Pokerface
    Pokerface Posts: 7,960
    Stretching? What stretching?!

    Seems it's a muscle spasm. It my be manageable. If I can learn to live with pain for a while.

    Will have to see how it feels in the next few days after the treatment I got today.

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