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Anybody else ever get pain right in the middle of their upper back, kind of right in between the shoulder blades? It seems to be focused right on the spine, and I think it's from climbing, but I'm not sure what causes it. If you've experienced this and know what to do to make it go away, please tell me.

no idea what your problem might be, but yoga is probably the best answer. twists especially will help realign your spinal vertebrae. even sitting in a chair for a few hours can cause compression and pain, twisting on a daily basis will help alleviate this.

Well, I think gripster got half of it right... we have no idea of what it is. I am a physical therapist and it sounds like it could be a strained muscle (scapular retractor like rhomboid or middle trap) but there is no way to know without proper evaluation... Most states have direct access, meaning you can go directly to a PT in your area. Try to find a physical therapist that has there OCS certification (Orthopedic Certified Specialist).

If you want more help, send me PM.

Good luck.

climb2core wrote:Well, I think gripster got half of it right... we have no idea of what it is. I am a physical therapist and it sounds like it could be a strained muscle (scapular retractor like rhomboid or middle trap) but there is no way to know without proper evaluation... Most states have direct access, meaning you can go directly to a PT in your area. Try to find a physical therapist that has there OCS certification (Orthopedic Certified Specialist).

If you want more help, send me PM.

Good luck.

Probably not going to bother with all that, just looking for a specific stretch or exercise that might relieve it...it's not that bad, but seems to come on if I spent a day working hard steep routes.

Well then, it is not that bad... suck it up and send 'cause fall is here!!!

just like a physical therapist to shoot down yoga as a reasonable way to alleviate back problems. use your best judgement, and any doctor who tells you that yoga cannot help is full of shit.

gripster wrote:just like a physical therapist to shoot down yoga as a reasonable way to alleviate back problems. use your best judgement, and any doctor who tells you that yoga cannot help is full of shit.

Gripster, really? LOL. I neither said that Yoga would work or not work. Your approach is so, so, well uneducated to say it nicely. Yoga can be beneficial, and harmful. It depends on the injury and the movement being performed. For example, I have patients with lumbar disc herniations. Is Yoga good for that? In general yes, if they are doing the back extension type movements, and no, if they are doing lumbar flexion.

You have no idea if Yoga is a reasonable way to alleviate a back problem. And anyone that tells you yoga can help without properly evaluating and accurately diagnosing a problem is as you so eloquently put it "full of shit"

Yoga might fix it, but I'm not going to start doing yoga full time, I want to find 1-2 specific exercises/stretches I can do in 15 minutes to fix this.

who knew that healing an upper back strain can be such a pain in the ass?

I get the same thing all the time. Stretch by laying back a door opening. Exercise by arm rolls - arms out in a cross perpendicular to your body - doing small rotations all while trying to squeeze your shoulder blades together. That and just take advil and eventually it will feel better.