How I Cured my Back Pain
For the last couple of years I have had horrible pain between my shoulder blades. I have known for some time that it was a result of my kyphosis-or an excessive kyphotic curve resulting in rounded shoulders and forward head. It is what most people call slouching or humpback. It started when I was a kid, probably from carrying a 50 lb backpack everyday from class to class, and from having poor posture for so many years.
In January of 2009 I started working at a Chiropractor’s office as a therapist. As part of the job, I would go through the treatment process to see how the doctors work with the patients to cure their ailments. I told the doctor about my pain and he did some x-rays. He found some bone spurs on my spine that were probably the results of years of sports and untreated injuries. The Chiropractor put me on a program of adjustments a few times a week and I hoped I would get better. Instead, the problem stayed the same, if it didn’t get worse.
I was always skeptical of chiropractors, and after working in a chiropractor’s office for almost a year, I am still skeptical. I think they can help some people who have injuries that cause the bones to press against nerves, but they can do little for people who have muscular imbalances. That’s what kyphosis is. Basically, my anterior delts (front shoulders) and my pecs (chest) were overly tight, while the muscles in back were overly weak and stretched, and my back became sore as a result. I now think the bone spurs had little to do with the pain.
Finally, after leaving the job at the chiropractor’s office, I started my own therapy. My back hurt constantly. After standing for about an hour or so I would get a stabbing pain between my shoulder blades that would last until I went to sleep that night. It got really bad when I started a job for which I had to stand for 5-10 hours a day. Out of sheer necessity, I started stretching the fronts of my shoulders and chest every time I got a chance. I continued my normal workout routine without really switching the focus to my back. I knew my back was getting the work it needed; I just needed to stretch the opposing muscles to relieve the pressure.
I figured it would take a couple of weeks of stretching to see any improvement, but to my amazement I started noticing a difference in only a few days. In a week, the pain was gone completely. I have noticed, however, that if I stop the stretching for a few days, the pain returns. My shoulders are much more flexible now, and my back rarely hurts at all. It has been a life-altering change. Now I am able to enjoy my job and do activities that involve standing for long periods of time without having to worry about back pain that was getting pretty severe.
If you are having back pain, think about stretching the opposing muscles or muscles around the area that might be too tight. For back pain in the thoracic region of the upper back, think about stretching the fronts of the shoulders and chest muscles. For lower back pain, think about stretching tight hip flexor and hamstring muscles that might be pulling the pelvis out of whack. Maybe even talk to a massage therapist who can work on your tight muscle groups. If you complain about back pain and the massage therapist wants to work on your chest, don’t be alarmed. You have probably found a good one. Couple this with a good back and core strengthening program and you will be feeling better in no time.
Jon will graduate this May (2010) from nursing school. He's been working hard to complete this for the last 3 years. Imagine having to study almost 24/7 and ALSO fitting in time to workout and eat right. Way to go, Jon!
Russ is a graphic designer and singer/songwriter specializing in writing music for worship in church gatherings.
Keith is a caddy at Sea Island (Georgia) and is a certified Personal Trainer. He enjoys CrossFit and researching and teaching primal/paleo nutrition.