Upper back pain issues

[Aramist]

I've had upper back, shoulder and neck pain for over a year now, on and off. I've done the usual and seen the GP, and had a course of chiropractor treatment but nothing seems to be working long term. It just keeps coming back and the discomfort can last a couple of weeks. No idea what triggers it.
I do know that it's from years of computer gaming and very poor posture.

I'm doing a proper pilates class once a week with morning stretch/short routines most other days. I'm constantly stretching but part of me feels like it's just continually aggravating it.

I've recently seen a sports massage therapist who worked on my back for almost an hour getting the knots out but even though it felt good at the time, it did nothing for me long term.

The only thing that seems to help at all is the deep freeze spray!

I've got an appointment booked with an osteopath next month but I'm just unsure what to do now.
I am trying to exercise but honestly it's difficult to find the time. I don't really know what type of exercise I should be doing anyway.

Anyone managed to 'cure' something like this? I'm fed up !

Thoracic rotations maybe?

If you are in daily pain, you can’t afford to not spend the time really.

Thank you!

Yes I know. I definitely need to get more exercise in.

DD had this type of back pain and it ended up being scoliosis. It’s not always easy to tell so I wouldn’t rule it out. If you look at the NICE guidelines thoracic back pain is a red flag and warrants a referral to a spinal consultant + MRI so I’d push the GP for this.

As a side note you’re far better off spending your money with a physio rather than a chiropractor - they are unregulated and can actually be dangerous. I certainly wouldn’t let one near my back, there’s plenty of stories of spinal injuries + paralysis due to their unproven ‘adjustments’

@MaloneMeadow thanks.

I've been checked over by a specialist musculoskeletal person however and she didn't suspect anything like that.

Try swimming, backstroke. I swim daily and my back has vastly improved. If I have to be immobile for any period of time, my back always 'goes".

Ok ashamed to say I'm not a confident swimmer and am only confident doing breaststroke! 😅

I don't have the answers but I also have problems so I'm watching this thread.

I've had so much chiro/osteo/dry needling over the last 15 years but always when it's flaring up badly and what they're then giving me is relief. It's getting worse and I know that I need to strengthen my thoracic spine area but it's hard to know the best exercises. I mean, the gym is not foreign to me and you can find back exercises easily enough but not necessarily the best exercises for people who have actual issues (IYSWIM).

I recently went to a physio who has amazing reviews online and the first session was such a waste of time that I'm not going back (so many reasons - I won't derail the thread). So now I need to find time to look for another one. It's very frustrating.

If yours isn't so bad and you aren't worried about aggravating it more, I would look into mobility. There are loads of physios, kinstretch trainers online and on instagram if you want to have a look.

Anyway...solidarity.

Strength training makes a big difference for my upper back/rotator cuff area. I mostly use dumbbells but also have one barbell exercise (w/o extra weights) that is great at relieving strain from the back of my heck. All easily done at home but you'll want to start with a few gym or private trainer sessions for proper form.

I was getting intermittent (and sometimes severe) upper back pain a couple of years ago. I also had no idea what triggered it. I went to a chiropractor who did nothing except drain my bank account, so I can't recommend that.

What worked for me was using a back stretcher a few times a day at the first sign of a flare up. It was painful but it really did work over a day or two. I’ve also taken up daily yoga, which has made a massive, massive difference. I haven’t had a flare up for about 18 months now. It needn’t take up too much time – sometimes I just do 15 minutes a day, but consistency is key. I really like Yoga with Adriene as it’s varied but relatively gentle, and involves lots of twists and planks, which seem to really help with releasing and strengthening the trapezoid muscles (although obviously your issues may stem from a different problem than mine).

I really feel for you, I know miserable it is. I lost hours and hours of sleep because of the pain, so the relief of getting it under control is immense. Good luck.

Just an update on this.

I've been seeing a physio now for a couple of months who is brilliant. I'm doing the right stretches now, and I'm exercising a lot more. He's happy it's not anything spinal related and my mobility is very good. He told me I've got very unconditioned and sensitive muscles in my back.

I've actually found jogging helps the most. No idea why.

Only thing is it doesn't take much for it to flare up again. I can have good weeks and bad weeks.

I just want it to go away now. I'm just constantly sore!