The Wednesday Wellness threads are meant to encourage users to ask for and provide advice and motivation to improve their lives. It isn't intended as a 'containment thread' and any content which could go here could instead be posted in its own thread. You could post:
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Requests for advice and / or encouragement. On basically any topic and for any scale of problem.
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So, for some odd reason, one of the family member's staying with me started screaming in the middle of the night. Hearing an adult male yelling in my house, where I typically am the only adult male sleeping there, I shot upright...and threw out my upper back somehow or other. I'm not sure if I fell asleep in a bad position, or had a pre-existing injury, or what the hell, but right between my shoulder blades is screaming at my every time i turn my head left or right or look down.
Other than the embarrassment of realizing that in a fight-or-flight my body seems to have chosen, not even freeze, but "die." I'm treating it, and hopefully it will get better soon, but I'm kinda not sure what direction to go with working out. Anyone have good recommendations of exercises that won't strain that area of my spine? The stuff I was doing last week is all out of bounds, I'm not going to be doing KBs or Olympic lifts for a while. So I need a new plan, but I'm not sure what it is yet, and I can't think of exercises that won't implicate my upper back in any way. Like in the past, I dealt with a bad lower back strain by doing a Smolov Jr for Bench month, but I'm not sure what to do without my upper back.
I don't know exactly what's wrong with your back, but two-handed kettlebell swings have actually really helped when I've tweaked my back, as I do every five years or so.
What I do is start with a conservative range of motion, and then after several reps the pain-free range of motion increases a bit. I continue until I can do the full range of motion pain-free. Usually the pain comes back after a while, but it gives me short-term pain relief and probably accelerates healing.
Not sure if this works as well for the upper back, but it's worth a try. Generally you want to use the injured muscles ASAP to increase blood flow to the injured tissue, rather than just resting it completely.
It actually wound up resolving itself with two days rest, some yoga, and a day standing in the freezing rain at a football game.
Re kb: I was thinking more in terms of kettlebell sport, where it's all overhead lifts.
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