Hi, Dr. Jeff, I turned my head in an odd way this morning and immediately felt pain between my shoulder blades.
The funny thing is, I’m very active and in good shape. But when something like this happens, it’s usually from doing a simple action like turning my head or picking a scrap of paper up off the floor.
Do you have any suggestions? I might mention that I had spent much of the day working at the computer the last time this happened. And yesterday, once again, I was on the computer all day. So, it isn’t like I was particularly active, as I usually am.
Thanks,
R
Dear R,
Without seeing you in person, I am obviously unable to definitively diagnose your pain or specific injury. However, below are conditions that could cause a ‘tweaked back,’ a ‘kink in your back,’ or pain that is generally similar to what you’re describing. I’ll also list a few possible causes to consider and suggest a few tips for preventing back injuries and pain going forward.
Possible Causes of a Painful or Tender Spot in Your Back
- Pinched Nerve: When a nerve is compressed or irritated, often due to muscle tension, inflammation, or a herniated disc.
- Muscle Knot: A small, hard area of muscle that can be painful to the touch, usually resulting from muscle tension or overuse.
- Pulled Muscle: A tear in a muscle fiber, typically caused by overstretching or overuse.
- Sprain: An injury to a ligament, the tissue that connects bones.
- Strain: An injury to a muscle or tendon, the tissue that connects muscle to bone.
When to Seek Medical Attention
First of all, if any of the following symptoms apply, it’s important to seek an evaluation or consult with your primary healthcare professional for a proper diagnosis:
- Severe pain that doesn’t ease after 1-2 weeks
- A crack or pop sound when you injured your back
- Numbness, discoloration, or coldness in the injured area or your extremities
- Fever
- Loss of bladder or bowel control
- Inability to stand
- Painful or bloody urination
- Severe abdominal pain
5 Common Causes of Recurring Back Pain
The encouraging news is that it’s not uncommon for people to experience sharp pain after performing seemingly insignificant motions, like what you did. Fortunately, these injuries are often relatively minor and resolve themselves quickly.
You mentioned that a similar incident occurred a couple of months ago. Hopefully, this event will pass as well. However, since it seems to be recurring, here are a few possible causes to consider:
1. Poor posture
Slouching, especially while sitting, can put extra strain on your spine, potentially leading to pinched nerves.
You mentioned that you’d spent a lot of time working on the computer just shortly before both events. That may be a contributing factor. If your workstation isn’t ergonomically correct, sitting and typing all day can strain your hands, wrists, arms, shoulders, upper back, or neck. Here are just a couple suggestions to minimize workplace stressors:
- Adjust Your Chair: Ensure your chair is at the right height so your feet are flat on the floor.
- Take Breaks: Get up and move around every 30 minutes to prevent stiffness.
- Use Lumbar Support: A lumbar cushion can help maintain healthy spinal alignment.
- Additional Ergonomic Chair Setting Tips: This page offers good tips for finding the optimal workspace chair settings.
2. Dehydration
Among other problems, dehydration can cause muscle stiffness and tension, which can contribute to nerve compression.
3. Muscle Imbalances
Imbalanced muscles can place undue stress on your spine.
4. Herniated Disc
A herniated disc can put pressure on a nerve, causing pain.
5. Stress
Emotional stress can lead to muscle tension, contributing to nerve pain.
5 Tips for Preventing Back Injuries and Pain
1. Maintain Good Posture:
Be mindful of your posture, especially when sitting or standing.
2. Stay Hydrated:
Drink plenty of water to keep your muscles hydrated and prevent stiffness.
3. Avoid Overexertion:
Listen to your body and avoid pushing yourself too hard.
4. Stretch Regularly:
Regular stretching improves flexibility and reduces muscle tension.*
Stretching Exercises: Consider incorporating these stretches:
- Child’s Pose: Lengthens your spine and relieves back tension.
- Cat-Cow: Mobilizes your spine and improves flexibility.
- Hamstring Stretch: Targets your hamstrings and helps relieve lower back tension.
- Piriformis Stretch: Relieves tension in your hips and lower back.
5. Strengthen Your Core:
A strong core can help stabilize your spine and reduce the risk of pulled muscles and pinched nerves.*
Core-Strengthening Exercises: A strong core helps stabilize your spine and reduce the risk of pinched nerves.
- Plank: Works your entire core, including abs, obliques, and transverse abdominals.
- Bird Dog: Strengthens your core and improves stability.
- Russian Twists: Targets your obliques, helping stabilize and protect the spine.
- Crunches: Strengthen your core, but be sure to use proper form to avoid straining your back.
Can Chiropractic Help Your Back Pain?
If your pain persists, is severe, or even just begins to affect your daily activities, you’re welcome to schedule an appointment at my Omaha office. As a licensed chiropractor, I’m trained to diagnose and treat musculoskeletal conditions, including back pain. I’ll use spinal manipulation and other techniques to realign the spine and relieve pressure on the spine.
Examples include: Adjusting the spine and realigning the vertebrae to help relieve pressure on the affected nerve. Sustained pressure on the affected area, gentle stretching, and soft tissue therapies can help reduce pain by releasing muscle tension. Though I’m not able to directly repair an overstretched, partially torn, or completely torn muscle, I can often help minimize pain and inflammation to improve mobility and support the healing process. Addressing misalignments in the spine can help to stabilize the joint and reduce pain. Although you mentioned that you’re active and in good shape, you should begin a stretching or exercise routine only if you feel comfortable with it. If you have compromised health, live a sedentary lifestyle, or are unsure on how to proceed with a fitness program, please consult with me or your healthcare provider before starting any new routine. Always use proper form during stretching and exercise. Aim to practice daily, but listen to your body and avoid overexertion. If you’re unsure how to perform any stretch or exercise, or if you experience discomfort or pain, stop immediately and seek professional guidance. This post is for informational purposes only and should not be relied on as medical advice. For a medical diagnosis or advice, please schedule an appointment at our office or consult with your primary healthcare professional. Dr. Jeffrey Meyers has been a practicing Doctor of Chiropractic since 1996, and he’s Omaha’s only health care professional who is specially trained to treat injuries from low-speed rear-impact collisions. He also has advanced training in whiplash injuries. Dr. Meyers has helped hundreds of patients find pain relief, manage their symptoms, heal faster, and enjoy fuller, more active lives. He’d love to help you, too. If you or someone you know is suffering from low back pain, call his office today at (402) 898-1540.
Pinched nerve:
Muscle knot:
Pulled muscle:
Sprains or Strains
*Important Reminders
Disclaimer
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