Forums General My back has more knots than a climbing handbook

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    • #71028
      AvatarKarthik Gunnia
      Participant
      My back is a mess. I have adhesions everywhere. My traps, levators, rhomboids, and erectors are just injuries waiting to happen. If I do a back + hip extension on the GHD or just hang from the pull-up bar, it feels like my erectors are going to seize up. Last week I picked up my kayak with one arm, and something between my shoulder blades went. I couldn’t breathe deeply for two days. However, after two massages and a couple of days I felt back to normal, and set a new PR (by 20lbs @ 225) on my jerk. 

      I drink about 2.5L of water a day, do lacrosse ball work on every trigger point I can find (including anterior thoracic work), do thishttps://www.youtube.com/watch?v=5v-8xEpVjZQ (wfs), get IASTM, and go to a good chiro. Admittedly I don’t get IASTM or go to the chiro as much as I should, but I cannot afford it. 

      Has anyone had any experience SOLVING this? I don’t know what to do. I wake up stiff every morning. I’m looking long term here (I’m only 27), and it doesn’t look like this is sustainable.

    • #74976
      AvatarKatie Hemphill
      Participant

      Hey Chinchillin,

      Managing your symptoms through soft tissue work is a great start, but you also need to become aware of what movement habits (or lack thereof) are resulting in your messy back in the first place. 
      You sound like a strong and active individual. How much do you know and understand about good movement quality, posture, and stuff like that? Have you taken any steps towards resolving any movement issues you think might be part of the problem?
    • #74990
      AvatarKarthik Gunnia
      Participant

      I understand enough about movement quality and posture that when I’m typing I try to keep my shoulders externally rotated, so they’re not in in a shitty position; I also don’t over-extend when I’m “sitting up straight.” My movement is really good. I can ass-to-ankles squat while maintaining stable hip/ankle/back, and when I’m warmed up can maintain stability below parallel with my feet together. I used to be able to overhead squat with two kettlebells in good overhead position, but I’m too tight for that now. Since I posted the original comment, between my shoulder blades and upper traps have calmed down a bit, but are still really tight. Now however, I can’t push press or jerk without my teres minors screaming for mercy. It’s like they cramp between 75-100% end range. I think I roll to my side in my sleep, and my shoulders come way internal. I’ve started focusing more smashing on my pecs and subclavius to try and give my back some slack. I still don’t know what to do about the constant muscular tightness in my upper traps though. Nothing has worked for that so far.

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