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Old 08-04-2014, 03:52 PM   #1 (permalink)
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New here, had question about back pain

Hi, I'm Dilan, just joined a few minutes ago.

About 2 weeks ago I got interested in martial arts and started working out. I started feeling and looking better already however, I'm running into a problem that is keeping me from continuing to work out and shadow box.

About 4 days ago, I was in my bedroom doing dumbbell lateral raises when all of a sudden I got this sharp pain in my chest and back on the left side. I had to put the dumbbell down and just relax on my bed for like 5 minutes before the pain went away. So I'm thinking "okay, maybe that's enough for the day."

So next day. Instead of lifting, I just decide to shadow box. Within 10-15 seconds of me throwing jabs, the pain reappears, except this time it's not in my chest, just the back, in the same spot ( upper left back area ). Once again, I have to lie down on my bed and be still for like 5 minutes before the pain goes away.

I also tried yesterday, same thing. I can't throw jabs without the pain kicking in after 10-15 minutes. It feels like a crook in my back. You know how sometimes you sleep the wrong way, and you wake up and it may hurt to turn your next to the right or maybe the left and you kind of just have to keep it still or massage it out? That's what I'm getting.

But I just don't understand why it keeps occuring. Usually when you have a crook in your neck, it goes away. It doesn't happen back to back unless you literally sleep the exact same awkward way every time to keep causing it. I figured this should've just bothered me the first day it happened and then just gone away but even today I grabbed my guitar and was carrying it around and swinging it a bit and started to feel some of the crook pain kicking back in.

Tried to find an image to show where the pain is, this is the closest I can get to it:

<removed image because i got my answer, it was very large and obnoxious>

Do you see where the lower trapezius arrow is? My pain is like, a little bit to the left of that arrow, and maybe a little higher as well, underneath that bone that I don't know the name of, the large wide bone that you have two of that stick out of your back kinda.

Anyway I was hoping someone who trains martial arts and does shadow boxing and lifting who has experience in injuries that may result from dumbbell lifting lateral raise or possibly even reverse crunches ( I was doing some of those but thats not when the pain started ) as well as toe touches and planks, knows what this is.

Thanks.
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Old 08-04-2014, 03:54 PM   #2 (permalink)
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Oh wow how do you make the images smaller, I didnt know it was that big
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Old 08-04-2014, 04:40 PM   #3 (permalink)
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Well, I'm no expert but it takes longer than 2 days for a muscle injury to heal. I got a minor injury doing dips in the gym, it wasnt bad enough to stop training but I could never do dips, even 6 months after the injury, it was just too painful. However a month away from the gym fixed it for me.

Best thing to do is lay off it for a couple of weeks. You said you just started training, maybe you pushing yourself a bit too hard, your muscles probably aren't fully used to exertion yet... unless you were already fit before you started training (I get the impression you weren't).

Next time you train make sure you warm up first, and if the pain is still there perhaps its time to see a doctor.


You can see below the muscles used in a lateral raise, just looks like you've tweeked your trapezius, these things happen.

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Old 08-04-2014, 06:44 PM   #4 (permalink)
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Well that's a relief. I thought I broke a bone or something, lol.

Thanks. I know nothing about muscles, and didn't know if you injure one it takes weeks to recover. I figured since it felt like a crook I could just take it easy for a one or two days then go back to my usual routine.

And yes I wasn't necessarily in shape before working out. I probably pushed myself a bit because I was trying to get results fast. I'll knock it off for 2 weeks then slowly get back into it but if I still have pain after 2 weeks I'm headed to the doctor. Thanks.
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Old 08-04-2014, 07:07 PM   #5 (permalink)
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It's fairly common, but interestingly enough I've never experienced any pain in that region. Mine is the lower lumbar region from working on the computer too much and from past sports.

My advice get Tiger Balm and rest. Stop lifting heavy and warm up first. I made a rookie mistake very early on and lifted wayyy too much and jacked myself up. Painful yes, but it'll go away eventually as it's usually a muscle sprain.

I would say stretching too, but that region is more for like when you do lawn mowers, shoulder presses, rows, chin ups, cable pulldowns. I guess I have fairly strong upper shoulders and back muscles so I've been pretty lucky to not get injuries there, but I constantly get neck cramps. Guess it also depends on your daily activities. You play the guitar so there's s a lot of strain in the lower trapezius muscles especially when you're holding the guitar for prolonged periods of time.

- massages is a must. Get your gf to do it for free
- I'm looking at getting one of those electronic back massagers so I don't have to spend hundreds at the spas.
- you definitely need to rest. That is always the best remedy.
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Old 08-04-2014, 07:21 PM   #6 (permalink)
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Thanks for pointing out about warming up too. I wasn't warming up before lifting, that's probably my problem. Usually I just walk over, grab my dumbbells, do the laterals and then the regular lifts that work the biceps ( not sure what those are called, bicep lifts? ) and then from there I would do my shadow boxing where I would just throw jabs and kicks, then I would finish with stretching.

I probably need to shadow box first so everything gets warm and then lift, then stretch. Also thanks for mentioning Tiger Balm, I'll look into that. I think my Dad has some sort of balm lying around some where, I think it's called beaver or badger balm or something? Maybe that might work.

This really sucks though because in just 2 weeks I had already seen a big difference in my arms and abs, now I have to sit back and get fat again for 2 weeks and start all over because of this stupid muscle sprain...
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Old 08-05-2014, 02:33 AM   #7 (permalink)
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Originally Posted by DilanLi View Post

This really sucks though because in just 2 weeks I had already seen a big difference in my arms and abs, now I have to sit back and get fat again for 2 weeks and start all over because of this stupid muscle sprain...
I'm pretty sure in order for your progress to disappear it would need more that two weeks. So don't worry about it
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Old 08-05-2014, 02:46 AM   #8 (permalink)
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Quote:
Originally Posted by DilanLi View Post
Thanks for pointing out about warming up too. I wasn't warming up before lifting, that's probably my problem. Usually I just walk over, grab my dumbbells, do the laterals and then the regular lifts that work the biceps ( not sure what those are called, bicep lifts? ) and then from there I would do my shadow boxing where I would just throw jabs and kicks, then I would finish with stretching.

I probably need to shadow box first so everything gets warm and then lift, then stretch. Also thanks for mentioning Tiger Balm, I'll look into that. I think my Dad has some sort of balm lying around some where, I think it's called beaver or badger balm or something? Maybe that might work.

This really sucks though because in just 2 weeks I had already seen a big difference in my arms and abs, now I have to sit back and get fat again for 2 weeks and start all over because of this stupid muscle sprain...
I was just about to say that you're doing the opposite, but it looks like you already know what to do. Training always consists of light jogging around the mats or running the treadmill, shadow boxing/knees/elbows/kicks, then stretching and abs. THEN full training, lifting or what not. But if you're going straight to lifting...lift light then progress into heavier weights. It's that simple.

Think about it this way. In a cold winter if you had a Ferrari would you REV it from the get go or let the engine warm up THEN peel out.

The human body is a marvel. We all actually have Wolverine powers. The body heals itself, but it just takes a while.
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