Shoulder to back problems

[Eddie0206]

Recently I have been noticing that I my back hurts right in the middle the day after I workout my shoulders. I do arch my back somewhat when I do military press and db press but it's not a very intense bend. And reccomendations on how to cure it?

[Darkhorse]

Are you deadlifting and squatting? That will really help strengthen your back.

[Eddie0206]

I am A2G 2 times a week and dead lifting 1 time a week

[hrdgain81]

When you say "hurt" is it a muscular hurt, or a god dam there is something out of place back there hurt? Also is it middle upper or middle lower back?

If its a muscular hurt or soreness, my first guess would be that your using too much wieght, and your back muscles have to compensate. (I know this is never what anyone wants to hear)

[Eddie0206]

Upper middle hurts, not like a muscle sorness.

I am trying to put some endurance in my shoulders for softball this season so I am using like 30 lbs dumbells for 12 to 15 reps.

[Amped]

Sometimes this type of pain may indicate stiffness or "locking up" of the thoracic vertebrae in your mid-back. This may be due to lack of mobility in the mid back due to a possible posture imbalance or imbalance of the pushing muscles compared to pulling muscles.
Some things that may help is to focus on some lower trap and middle trap exercises to give more support to the shoulder blades and help them move more efficiently. Also, seated torso rotations and/or sidelying torso rotation stretches may help with the thoracic vertebrae mobility.

If your pain persists then consult your doctor, physical therapist which could probably help with this issue. Also, looking into Chiropractic may help with this if it is an issue of decreased mobility in your mid-back.

Hope this info helps

TM
www.AmpedNutrition.com

[Eric3237]

Sorry, Eddie, this thread kind of snuck by me.

Originally Posted by Ben Weitz

Hyperextension injury to the spine may result from arching backward while performing unsupported overhead presses,(32)…Hyperextension can cause abnormal loading of the facet joints and the capsules, resulting in an inflammatory response. It can also increase the load on a preexisting spondylolisthesis, resulting in greater strain to the supporting tissues.

If you're arching your back the whole time then you probably need to reduce the weight. I know sometimes it can be difficult to avoid when getting up those last few difficult reps. Try contracting your abdominals as hard as you can (while trying not to hold your breath)and tightening your glutes as well. This should counteract that hyperextension somewhat. I tried it just the other day and it worked very well for me.

[Eric3237]

Eddie, another thing that could be contributing to this pain on overhead presses is tightness and locking in the hip flexors. Specifically the psoas/iliopsoas. Especially since you've been hitting the squats and deads. They are one of the most worked muscles in the body and there is a tendency for them to become too shortened.

Some people will tell you that the answer is stonger abdominals, etc. but the interplay between the flexors, abdominals and spine is more complex than that. The short answer is that stretching them may help alleviate this problem - even if you are not aware of and arching in the back (which you seem to be).

This is just a guess as to what makes some of us hyperextend our backs. A chronically tightened psoas usually leads to low back pain (which can extend through the legs). I of course can't be sure that your slight hyperextension is leading to the pain in the middle of your back but it is quite possible.