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Hello
I was doing bench presses over the weekend and got a sharp pain in my ribs. A couple of days later the pain moved toward my back. So i have been taking Voltaren for the pain. I have noticed a high amount of cracking in my back and shoulder since then. Is there any stretches I can do to straiten my back? And can I keep working out while the pain is there? Or any advice you could give me…
Thanks in advanced
- Chris
Hi Chris !!
Yes ! you can do few back stretches , i.e
1. bending both the knees to chest and at the same time ,raising the head and neck to the raised knee.. while doing this you would feel the stretch on your mind back and the tightned areas ..repeat it for 5sets with 5 counts hold initially, which can be increased gradually as the pain reduces ..do this stretch thrice daily..
2.avoid doing max workouts while you have 100% pain, as it reduces to 40-50% it is advisable to resume your workout schedule slowly step by step.
All the best ,
Radhika
Well, if you were doing bench presses and hurt your ribs and now the pain radiated to your back, t could be few problems. You might have irriated the serratus anterior muscle which runs along the ribs. This muscle does assist with this exercise. The cracking may be dervived from the vertebrae being pulled by tight muscles, causing the vertebrae to be out of alignment. The shoulder cracking may be a result of tight scapular muscles (rotator cuff). If one muscle is tight, it will cause the entire mechanism of the shoulder to be off. The cracking of the shoulder is from the humeral head hitting the clavicle. The first thing to do anytime you have an acute injury goes back to the basics rest, ice and anti inflamatories. I would try to get the inflammation decreased then ease into gentle stretching of the serratus anterior, scapular muscles, cervical region and along the entire errector spinae. All these muscles work together and its a dominio effect, if one is irrirated, they all will be compromised. If the pain is severe for more than 5-7 days go to the doctor.
Dear Chris!Writes Mark Kapitov from Israel. By the described movement and topography of a pain as a result of exercise spasma pectoral muscleand a costal muscle saratus anterior which mobile fastening is at the bottom corner and internal edgeof scapula. During movement you strained these muscles. I recommend medical massage of these muscles with application of a technique of liquidation physiological scars. Application of a technique gold relex is probably necessary.