To ask who I need to see for my tense shoulders and upper back with a bit of a hunchback.

[smalando]

I have just realised that I have a bit of a hunchback. My shoulders sort of roll forward. Lately I have been feeling really tense in my upper back area / neck / shoulders and I'm sure the whole hunchback thing isn't helping either.

So I was thinking of going for a massage to loosen my muscles up but then I came across osteopathy for back issues and then I was wondering should I go to a sports massager or should I try something else?!

I wouid go to an osteopath.

Sports massage and physiotherapy could also be helpful

As might be Alexander technique (for 'unlearning' bad postural habits)

Ask go fora back clinic referral and take up pilates. If you can afford it, pay for one or two private pilates sessions where your teacher can see your areas of weakness, the back all works together.

I had very regular deep tissue massage when this was an issue for me. My tense muscles would stop me holding the correct posture.

I'm currently not in an office job 5 days a week so it's helped me immensely.

I would also think about a chiropractor. Some combine correction work with deep tissue muscular work.

Some of this can be dealt with yourself, in addition to any massages you may sort out: roll up a towel into a tight cylinder lay on the floor with it under your back to stretch.

Use a tennis ball or equivalent (possibly something smaller, as I’m male and a tennis ball fits me fine) while in the same position to do your neck on each side.

And while you are sitting, and especially standing or walking, make it an active point to be conscious of your posture. You want to imagine a string going from your hips up through your shoulders and exiting the top of your head. Definitely avoid hunching or curving your shoulders forward.

If you are vigilant about it, it will become second nature and your hunch will be gone. Good luck!

My Pilates teacher is also a physiotherapist.
I'd definitely recommend Pilates and physio therapy for this.
I have awful pain in my shoulders and neck right up to my head, stress being the main factor.
I have had one session where my physio worked at the muscles and I had one Pilates class the following day.
I definitely feel "looser" as a result. I feel it will take at least one more physio session with her which I am due to go back to in a fortnight.
Good luck

Following this with interest as I am in constant agony with my shoulders/neck. Not sure about deep tissue massage as I really don’t think I could take the pain but have read about posture etc and back strengthening techniques - could possibly help OP?

So far osteopath, chiropractor, physio, pilates- I'm going to be skint by the end of this!

AuntieStella what is the Alexander technique? Will have to Google.

Sayhellotothethings where did you have the deep tissue massage- was it at a sports Therapy place?

Osteopath, probably 3-6 sessions. Less if you hit a good one or it actually isnt that complex.

Then im guessing you need to focus on your core and "corset" strength. So..

either physiotherapist (if private prob 2-3 sessions establishing need and learning exercises then at least 6 months on those exercises with occasional reviews), or decent small (less than 10 person) pilates class with a decent instructor for at least a year (probably ongoing), or personal trainer for 6 sessions then slide into a sensible gym routine.

The pilates class is probably the best value for money option if you can find a good one. Your local one at the gym wont cut it until you have a really good understanding. You want one that splits classes into beginners, intermediate advanced and where the instructor will offer physical and verbal guidance/corrections. A decent physio will offer the most rapid results, but the onus will very much be on you.

First see a physio, and then go for pilates, but a good class at a specialist studio. If you can afford it, 121 pilates at first before joining a group.

Thanks that was really useful! VolcanionSteamArtillery

Np

Yy to one to one being fab but if your paying one to one prices I'd go physio over pilates instructor.

Physios may be able fix any damage already done in those sessions and should also take a more holistic approach to your gait (insoles, corrective supports etc). Both physion and pilates should teach you correct posture, form etc. But if you get the right small group you can get this from a small pilates class at much less cost.

The cranial (!!) osteo is about decreasing your pain and increasing your mobility for exercise. You should find after a session you feel less pain, you stand a bit more upright and and bit more straight. You might find you breathe/poo a little easier. If you dont find any benefit don't persist.

I can't seem to find any one to one pilates sessions near me so I think I will go and see a physio and osteopath.
I have also developed bruxism since my daughter was born last year and regularly wake up with a headache and achy neck. I'm wondering if all of this is contributing to it too.
What is a cranial osteopath;?! Are they different to a regular osteopath? VolcanionSteamArtillery

I would try a physio before anything else.

Following with interest. Been having probs for a few months. Osteopath has helped but it keeps coming back in between appts.

Iyengar yoga. You need to open your shoulders and then learn the posture and gain the muscles to retain it

Do you happen to live near a big David Lloyd gym? Many are linked to Pure Sproert physio clinics and they have excellent physios and Pilates instructors. I do a very small group class which is very good value when it’s such close supervision. Everyone has some kind of physical issue.

You don’t have to be. DL member.

Refer yourself to an NHS physio or ask your Gp for a referral. You will get a proper assessment and plan to deal with your postural problems and pain. Very likely the bruxisim is related.

Pilates and yoga are great for flexibility and posture.

Also consider stress levels and relaxation and whether that is impacting on the tension as it often all comes together.

Second the suggestion of 3-6 sessions with an osteopath and a beginner's pilates class - not at a gym - maybe local authority? doesn't have to be 1 to 1.

You need to have a two pronged approach - firstly find a good, small pilates class locally. You will probably have to wait to Jan to join now. In the meantime, deal with the symptoms. Book in with an osteopath, choose one from the GOC online register. They should be able to reduce your symptoms within 3-6 sessions and then the pilates will strengthen your spinal muscles and core to prevent symptoms coming back.

Definitely Feldenkrais, it will look at the movement of the whole of your body and help you to make little adjustments to move correctly. You should find some videos on YouTube or find a practitioner or a class at www.feldenkrais.co.uk/index.php

I'd see a physio first OP, you can do this on the NHS, request a referral from your GP.

Have you seen maxillofacial about your Bruxism? The jaw and neck/shoulders are very closely linked. I have TMD and have the symptoms you describe. Maxillofacial can offer a variety of treatments, mouthguards, acupuncture, botox (as a last resort). Sadly none worked for me as mine is a result of a systemic connective tissue disorder (ehlers danlos) but the physio is adamant they have many other happy patients who get significant relief. It's certainly worth having the cause looked into so you know how to treat it; it is defo not one size fits all.

I find a microwaveable neck wrap to be helpful in loosening my shoulders, and would also look into changing your pillow to something designed to support the neck to see if that helps.

I go between an osteopath and a deep tissue masseuse, to the masseuse first to loosen everything up and then to the osteopath when it had the flexibility to be adjusted. Pilates and yoga help then to maintain things in between appointments.

Esther Gokhale '8 steps to a Pain Free back'. It's an amazing eye opening book. Really helped my back pain and posture. Various lectures on YouTube and her blog is good too.

Book in with a level 5 soft tissue therapist. They'll perform a posture assessment so can advise/refer if an osteo is needed (and yes, cranial osteo is different).
They'll use massage and various other techniques to deal with your tense muscles, and can advise on what you can do to make improvements, whether that be proprioceptive or strength exercises for example. If they think you need a physio then they can refer you to that also.
Honestly OP, see the soft tissue therapist first and they'll guide you from there if you need it

Currently training as a graduate sports therapist...massage will help ease the symptoms your tight muscles are causing but is only a very temporary fix. Heat will also help ease any discomfort.
I’d recommend you see a sports therapist or physio, you’ll need to do specific exercises and stretches to help correct your posture by strengthening the weak muscles and stretching the tight ones as it’s causing you issues. Most of the exercises they’ll give you can be done at home and need to be done a couple of times a day over a long period to show any benefit. Google ‘upper cross syndrome’, it‘s a common problem especially with the number of people that have sedentary desk jobs.