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Core muscle pain

Posted by baratay1140 @baratay1140, Sep 5, 2020

Recently at work when I reach up and out for things, a sharp pain will happen on my upper back and shoulders sbs it travels to my core muscle group causing them to tense up unitentionally and they stay tense until I've relaxed for a minute or so. This pain and tension can last up to a minute and will happen repeatedly. I can't release my core muscles either I just have to wait for my body to relax itself. I'm not sure what's going on, if I can get insight that works be great, please and thank you

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Moderator
Colleen Young, Connect Director | @colleenyoung | Sep 6, 2020

Hi @baratay1140, This type of pain can be caused by so many things for example overuse, muscle strain, or injury to the muscles, or even poor posture. Do work at a desk job? You said this pain started recently. Prior to it happening did you physically exert yourself more than usual, perhaps a new weekend activity? Or did you sustain a recent injury?

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baratay1140 | @baratay1140 | Sep 6, 2020
In reply to @colleenyoung "Hi @baratay1140, This type of pain can be caused by so many things for example overuse,..." + (show)
@colleenyoung

Hi @baratay1140, This type of pain can be caused by so many things for example overuse, muscle strain, or injury to the muscles, or even poor posture. Do work at a desk job? You said this pain started recently. Prior to it happening did you physically exert yourself more than usual, perhaps a new weekend activity? Or did you sustain a recent injury?

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Thank you so much for the reply, I work in a kitchen so it's a bit of lifting reaching and repetitive tasks and standing all day. I beleive it was because the sudden upbeat at work -suddenly having to work more hours and such. Perhaps I lifted something out of my range without thinking and sustained a injury. Thankfully I'll have a weeks worth of rest to help, is there anything to keep in mind?

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Mentor
Sue, Volunteer Mentor | @sueinmn | Sep 7, 2020

Hello & welcome to Connect. Now that you have clarified the kind of work you are doing, and how physical it is, it sounds as if you may have strained some muscles with the increase in work.
You mentioned that you will have some time off to heal, may I suggest that in addition to resting, you do some gentle stretching & exercise each day? Since you are feeling the strain tension in your core, maybe some exercises like these:
Pelvic Clock: https://www.youtube.com/watch?v=RwZuXdaylQ8 Not only works/relaxes lower back, but also loosens thoracic (mid) spine
Supine spinal Stretch: https://www.youtube.com/watch?v=mNdJti7ZwKI Improves flexibility in lower & mid back
Here is an even more gentle stretch: https://www.youtube.com/watch?v=XeXz8fIZDCE
Neck stretches: https://bouldertherapeutics.com/wp-content/uploads/2011/10/neck_stretches1.pdf Note - until you are sure it will not aggravate the situation, do not use you hand to pull, or increase, the stretches.
The aim of these stretches is NOT to increase strength - it is to improve the flexibility of your entire spine, and release tightness. Do them gently, twice a day & only to the point of resistance, not pain. If they haven't helped in a week or two, or if you situation gets worse, you may want to seek medical advice.
Good luck - let us know how it goes.
Sue

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