3 PROVEN Ways to Help Back Pain Between Your Shoulder Blades (And Maybe Your Migraine Headaches)
How to Manage Upper Back Pain and Lower Back Pain
My neck, upper back, and shoulder pain got so bad I suffered from insomnia for almost 2 years.
No matter what I did, the neck pain always seemed to find me. I was sitting down all day at work hunched over a computer. I tried improving my posture. But it didn’t work.
Then I tried getting a standing desk. That only worked for a little bit, and the pain was showing up elsewhere.
I tried buying new mattresses and special tempur-pedic pillows. NOTHING worked. It was quite possibly the most frustrating thing I’ve ever been through in my life.
Later, I learned that I wasn’t alone.
In one study done on office workers, it was found that 58% had eye strain, 45% had shoulder pain, 43% had back pain, 35% had arm pain, and 30% had neck and wrist pain.
Fortunately, I have since healed myself and cured those problems. And I’ll show you how to do it too.
Special bonus download: I’ve included a 30+ page guide on improving back pain at your desk, when sleeping, etc. Click here to download it.
If You Have Lower Back, Neck and Shoulder Pain, it is NOT a Coincidence
For those of you who already didn’t have a “hunch” that your work posture is causing your pain, a number of studies have shown a strong link between computer use, posture while at work, office ergonomics, sedentary life and chronic musculoskeletal pain.
The two are linked. I’m going to show you how and why they’re linked, and how to take care of them.
These are extremely common health issues that occur in people who are sedentary and sit a lot throughout the day. The reason you’re probably getting that burning in your upper back, shoulder pain (or shoulder injuries), elbow/wrist injuries (if you’re a weight lifter), and that dreaded neck pain is because they are all related.
Check out the two pictures below.
One of them instinctively looks more natural and healthy, right?
At it’s most basic level – this is why you may have shoulder and neck pain.
Check out the 60 sec video below where I’ll give you the rundown.
We’re all familiar with “tension” held in our backs or necks from sitting all day. Trigger points are basically tension on steroids. They happen at localized places, which is good, because we know where to find them and eliminate them.
Sometimes the site of the pain is not the source though – and referral pain can radiate much farther away.
So you might have trigger points in your upper back causing you neck pain or worsening headaches, and you might have butt trigger points causing lower back pain.
So, here’s what to do for self-massage:
I want you to massage three places (don’t worry, there are videos for each):
Trapezius & Levator Scapulae
#1 – Sternocleidomastoid
#2 Trapezius and Levator scapulae
Again, when you’re employing trigger point therapy it’s important that you massage these places hard, and you do it several times per day (the more, the better – they recommend 6-12 times).
So every hour at work, I would spend 5 minutes going through these 3 quick videos and doing a massage session.
I either use a theracane, a foam roller, or a tennis ball/golf ball. You can also just use your fingers for places like the Sternocleidomastoid.
And again, you can use your fingers, a massaging cane, or when you’re home just grab a tennis ball or golf ball and roll your entire body weight over it.
Another creative solution you can use is put a tennis ball into a sock, sling it over your shoulder, then roll against the wall.
For other parts on my body, I use a trigger point therapy ball. This is primarily something that I travel with, so I can use it while driving, on a plane, in hotels, etc.
#2 Inversion Table
I have no idea if there’s scientific evidence supporting the use of inversion tables for lower back pain, but having recently purchased one for my dad, he said there has been a world of difference in the quick relief it can get.
Curcumin is another supplement gaining major press lately about it’s ability to lower inflammation in the body.
#4 Books That I Use Religiously
Pete Egoscue – Pain Free:
A few of the exercises demonstrated here are ones that I learned from the Egoscue method – one of the only things that has worked for me.
Consistently, after having spoken with chiropractors and doctors, who gave me zero useful advice about self-treating back pain, this book has come through.
You can read more about the book Pain Free on Amazon here.
Esther Gokhale – 8 Steps to a Pain Free Back
Pete’s book is less about how to walk and move on a day to day basis, and shows exercises you can do right now.
Esther’s book is the opposite – it shows you how to sit, stand, sleep, and move to stop and prevent back and neck pain. It was pretty enlightening to see her research based on third world country populations with minimal back pain.