Help with upper back pain before I lose my mind!

[SinkGirl]

I’ve had a bad back since my twins were born two years - I was pumping 12x a day for 7 months and it absolutely wrecked my back. I’ve had upper back pain (across shoulders and lower) plus a big wide section with reduced sensation to the skin. Saw my doctor 18 months ago, had physio but it made no difference - figured it would improve when I stopped pumping.

It’s always painful but I have good and bad days. This weekend I had to do a lot of work on my laptop - the seat was too low for the table where I was working as now my back is utterly screwed. In so much pain I’ve been in tears this afternoon, it’s unbearable even with strong painkillers (which I’m on for something else).

I know my posture is shagged because of the pain, but I can barely straighten my back any more. I have no idea what to do. Can’t pick my toddlers up, which is a problem.

Just been leaning against a vertical radiator which helped somewhat but as soon as I stopped the pain is back with a vengeance. Shooting pains down my back and arms, even breathing deeply hurts.

Does anyone have any wondrous exercises / stretches I can do? It’s from the the bottom of my bra strap up to my shoulders on both sides.

Pumping??? Do you mean breastfeeding?

Single I would imagine she was breast pumping so as to give bottles / partner help give bottles.

Sink I would see your gp and get some physio. If the wait times are long go private if you can afford to. I do some simple yoga and Pilates stretches when my back is achy: cat stretch is my fave.

Get some muscle relaxants from GP. Some of this could be eased with that and after which get on a gentle but regular physio routine. It only works if you do it.
Amatryptaline for nerve pain.
Diazepam to ease the muscles
alternate ice and heat packs.
You must rest for a while.
Can you stop pumbping or at least find a better position to do it in.

I got a walking desk... A tred mill with a very high shelf infront of it for my screen and a lower one for a keyboard so i can work whilst walking and being forced to stand straight. It's really helped, I don't have to walk; can just stand there. But my back feels so much better and I can sleep without any pain now.

No. I mean pumping. My twins were preemie and unable to latch and my supply was dire so I had an intense pumping schedule until I finally stopped. I haven’t pumped for nearly 18 months now so that’s no longer a problem, but I seem to have done some damage because I’ve never recovered from it.

Thanks everyone - will make an appointment to see my GP, they generally just shrug at me but it’s much worse than it has been so hopefully they’ll help. I don’t usually need to do much computer work, its just been a big project that’s required a lot of time in the last few weeks and now I’m a mess!

Proper rest is going to be a challenge!

And yoga too. Starting very gently, and tell the instructor about your back pain. It might not be suitable but the stretching and increasing my fields of motion really helped.

Thank you, will try anything at this point. Just need to try and rest it / see if the doctor will help until it improves a bit - right now I feel like I might shatter if I make a wrong move!

Osteopath.

I think you need to see a different physio. Physiotherapy works wonders when you have a good physio. Maybe you just saw a rubbish one?

I have had shooting pains down my back from breastfeeding, and a physio friend told me it was tight muscles that were pressing on nerves. She advised me to put a tennis ball between my back and the wall, and roll it around my back, pressing hard. I found it really helped.

Also, yoga or pilates is definitely a good shout to start 8mproving posture, stretching and strengthening muscles, etc.

Do the muscles feel tight? Using something like this may help loosen things up a little. But I would definitely try and see a different physio or an osteopath.

Posted too soon.

It quite the same but I had horrific pain and problems with my right shoulder from work (HCP)
I tried physio, all well and good but it didn't sort the problem.

I saw an osteopath. I was completely out of alignment, posturing to my right - you'd never notice.
I couldn't turn my head more than 40degrees to my right.

1st session with an osteopath and I could turn my head, I could look back properly rather than turn my upper body to complete the action.
I felt freer, and I could move better.

I had about 8 sessions in total and still pretty good today if I apply the right ergonomics for the job.

I was BF at the time of first session too.

I can recommend a sports massage just to try and get those muscles to let go, just a bit to start with. Once I found someone who would attack my back and sort it out it was such a relief as I know I can go back to her when it all goes wrong again.

And I'd second finding a good physio, preferably one who teaches, or offers one to one, Pilates. I understand it's not trivial finding the time when you have little ones, but I started pilates 6 weeks post C-section, taught by physics and my back is stronger now that before I had kids and when it does get screwed up, the massage and pilates sorts me out again.

Are you positive it's back pain? I just ask because I thought the same but it turned out to be a lung issue. I had severe back pain and found it difficult to breath.

For tonight, try sleeping in the fetal position with a pillow between your knees or sleep on your back with a pillow under your head and neck and then another pillow under your knees. This keeps your back flat but makes your knees bend, relaxing the hamstrings so no pressure is put on the spine. Until you know the problematic area, it will be hard to find the right position but both of these are good for back pain so fingers crossed!

Osteopath

Thanks all. Yes, the muscles feel very tight and I have tenderness down my spine and this big patch of numb skin across my back.

I did try to do the exercises I was given by the physio, I had several sessions before I was discharged but they said it would probably not improve until I stopped pumping. Once I stopped it wasn’t as severe all the time but the pain has been there the whole time and occasionally I’ll do something to exacerbate it.

I’m sure my entire posture is wrong but it just feels physically impossible to straighten up now, no matter what I try. I had no idea pumping would wreck my back!

Will try and get an appointment with someone - to people think osteopaths are better than chiropractors? I don’t really know the difference.

Will get a foam roller and some tennis balls too!

Just jumping in on this because I have awful lower back pain at the moment and can barely lift my 4 month old or walk. I’ve been looking up chiropractors and osteopaths because my GP just says test you’ll be fine (impossible with baby and 6 yr old) but not sure which I should go see!? Does anyone know what’s best?

Thanks so much for all the advice :)

Yes, I’m pretty sure it’s my back - the pain with deep breathing only started today after my back pain had already been much worse for a few days, and I’ve had the back pain for a couple of years (just not as bad as this for a while now).

There is a private physio place locally that does therapeutic massage - will see if they can fit me in in the next few days.

Look up upper cross syndrome and see if that is familiar.

And go to an osteopath/chiropractor.

Definitely an osteopath.
If you're in London and don't want to pay astronomical prices then look up the British School of Osteopathy -
You get a consultation with a qualified osteopath and sessions with 4th and 5th year students all overseen by qualified assessors.
When I went it was £16 per session (that was with an NHS concession)

It literally changed my life, and I was no longer in constant pain.

Like I said, I was breastfeeding at the time too so they take it all into consideration.

Prior to my treatment everything was a problem, breathing, sleeping, sitting etc

I did have a shoulder impingement and the way I compensated meant I adapted all normal moving and breathing.

Seriously, it was a revelation to move normally again!

Keep at the exercises, but do see an osteopath also.
Whilst your back feels so bad, expect to go once it even twice a week. They may give you exercises to do at home.
If your muscles are in spasm, you could see you GP for something to relax them if compatible with breastfeeding (if you still are?). Bear in mind that breastfeeding continues to release prolactin, which also relaxes your ligaments, so that may not be helping.

Osteopath.

There's no point in having physio or doing yoga or pilates if your spine is out of alignment. An osteopath can manipulate everything back into position.

Sorry for the typos, but you get the gist!

The last oesto I saw sent me to the massage therapist - my first/second rib wouldn't sit down until the muscles around my shoulder blades relaxed.

Everything is worth a go I think - we may not agree on the solution but we all share your pain (forgive the pun)