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Myofascial Pain
Myofascial spasm under the right shoulder blade is leading to pain from neck to right side upper back.
Due to this my back keeps feeling like it needs to be popped.
Also when stretching my back I can feel pain in my back muscles and pop sound.
There is no issue with my range of motion from shoulder. As such there is no pain ,but on stretching at particular angles I can feel the stretch with a tingling pain.
This has been around for around 6 months.
This happened after lifting weight in gym.
I had consulted a Physiotherapist,attended sessions for Myofascial Release and Muscle Activation.That helped me for some time,but it got the same after sometime.
(Attached Diagnosis)
I have a desk job where I sit for around 10 hrs.
Please advise.
Answers (6)
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Posture corrections must.
Next Steps
posture corrections must
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Have you been taught any stretching or strengthening exercises by the Physiotherapist? Are you continuing those exercises?
As your diagnosis says it's a muscle spasm, and your nature of job is a desk work for long hours, you should continue with your exercises regularly.
Next Steps
You should do neck and upper back stretching and strengthening exercises twice a day with proper guidance.
You should give hot water fomentation for 15-20 once in a day.
You can use Volini gel or spray provided you are not allergic.
Avoid prolonged sitting and neck bending activities.
You should take breaks in between your work for every one hour.
Your laptop or desktop should be at your eyesight level and use good comfortable chair to maintain correct posture.
Health Tips
If the pain persists or aggrevates you need to consult a Physiotherapist either in person or through video call for further evaluation and treatment.
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Ms. Komal Jagtap Gaonkar (PT)
Physiotherapist
14 yrs exp
Mumbai
Need proper treatment for same.
Use pain'relieving gel like volini gel or diclofenac gel.
Use ice pack or hot water fermentation three times 10-15min.
Start doing exercises for neck and shoulder.
Strengthening exercises for shoulder.
Stretching for neck like trapezius, levator.
Pectoral stretch.andvwall pushup nerve stretching.
Isometric exercises for neck as well.
10 rep with hold counting 20.
Next Steps
avoid lifting heavy weight.
avoid long sitting.
avoid using gadgets for long time.
use pillow under your back and neck while working.
take a break inbetween while working.
use medium firm pillow while sleeping.
Health Tips
please consult online with physiotherapist on practo app for detail information.
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Mr. Jacob Roshan Mathew (PT)
Physiotherapist
20 yrs exp
Bangalore
These are usually postural pain related areas. And these problems are multifaceted. Factors could involve:
Spinal rotations, lack of strength in key muscles, degenerative joint disease related pain, sheuermanns disease, neck stiffness, rotator cuff weakness, nutritional deficiencies Vit D and B12 etc....
A posture brace is never an option usually. But maintaining good flexion/extension and rotation is important. Also maintain good movements in the neck and lumbar spine (surrounding areas)
So to sum up it can be hard to deal with postural pain. However if it is a single factor pain it can be easier to address. So I suggest visiting other locations, get an overall idea on self management. It go for maintaining movements
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Dr. Sumansh Sivalanka (PT)
Orthopedic Physiotherapist
7 yrs exp
Hyderabad
Since you mentioned that it started after workouts at the gym there could be a possibility of
- micro tears in your muscles around the shoulder blade which lead to stiffness as a result of healing by adhesions
- muscle imbalances of the shoulder and shoulder blade (scapula) giving rise to trigger points, tightness and pain. ( ROM of shoulder is not significantly altered because the scapula and it's muscles compensate)
- tendinitis of the rotator cuff or rhomboids
- thoracic spine joint stiffness and postural syndrome due to prolonged sitting w.r.t your professional life.
Next Steps
guided rehab which includes mobility and stability work will be of help!
passive interventions (manual therapy techniques etc.) must be followed up with Active workouts to get best results!
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Ms. C. Sowmya (PT)
Physiotherapist
18 yrs exp
Bangalore
Hi
As per your writing and the prescription you attached shows it as a muscular pain and tighthness over your right side neck , shoulder as well as your shoulder blade.
This usually happens when one does gym with weights and fluctuate with the weights. One more possibility is that it might have worsen with your job as your profile shows you are a IT employee and due to this lockdown you might be working from home which also adds up to the pain and tightness because of wrong posture. But nothing to worry , it will go off if you do follow few steps.
Next Steps
Avoid lifting heavy weights till the pain comes down.
Do some ice compressions over that area for 7 to 10 mins and then apply any pain relieving ointment or spray twice in a day.
Avoid sitting for long durations and place your laptop in such way that the screen is at your eye level so that it avoid bending of your neck and help from adding strain and pain.
Please do some minimal neck , arm and shoulder stretches including wall push ups once every day.
Health Tips
Any further help and clarification please do consult an Orthopaedic or a Physiotherapist personally or online.
Take care ...... Stay safe
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