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Self Care – Aching mid-back with tired triceps

Self-Care includes
– Activities to avoid and change,
– Strategies for quick relief,
– Stretching for longer-lasting relief,
– Corrective Exercises, Yoga, and more…

Activities To Avoid or Change:

Avoid things that yank your elbow from front to back like cranking the lawnmower, raking, or letting that dog jerk the leash. This also gets aggravated by letting the rowing machine jerk forward during the exercise.

One client activated by compressing the armpit against a chair back while twisted to talk to the person behind her. Another client created this pattern reaching out awkwardly to scrub the tile in the shower. She doesn’t even use that batroom. Just scrubs it every month so it doesn’t mildew.

For Temporary Relief:

Use a little IcyHot cream along the back, just behind the armpit. It’ll be more effective than putting it directly on the focus of pain. I know that you want to put it in both areas, I’ve worked with a lot of people on this. It’s ok to put it in both spots. Patches smell less but have trouble sticking here.

These self-care activities, like over-the-counter drugs, are not intended to replace appropriate medical attention. If you have concerns about these self-care activities, get help from a professional. Use these suggestions and strategies with discretion and at your own risk. See your doctor when your pain is severe, persistent, or doesn’t respond to these simple suggestions.

Stretches and Exercises for Longer-Lasting Relief:

Some relief can be achieved by stretching. These trigger points are along the visible edge of the shoulder blade near the armpit.

There are many version of this stretch. They usually involved kneeling, placing your elbow on a chair and dropping your shoulder toward the floor. I like this version from Rohan better as it pulls the shoulder blade away from the hips. This offers a more active stretch.

If you’re doing this at home, it is much more effective if you use the ice and stretch method. Stroke the ice along the outside edge of the armpit.

By the way, this also works well if you stretch your arm up overhead while under a hot shower. Make sure the shower hits the skin along the back of the armpit along the sides of your body, below the shoulder blades.

teaser with lat twist from liveyouryogaretreats.com

This trigger point is in the upper part of lats and needs to be stretched by reaching forward more than reaching up. Poses that pull the arm forward, maybe by gripping the foot help to put an extra stretch on this trigger point. This twisting pose is particularly interesting as it allows the other lat to contract. A back and forth movement, does a great job of taking the upper lat through fuller contraction and stretch.

I’d love your feedback on how this works for you
and any suggestions you might have.
Email me at [email protected].

Yoga Corner

Poses like this that reach overhead open the lats along the lateral border. Take your time to slowly slide the shoulder blade up along the ribs as you reach for the sky. You know you’ve stretched the trigger point when you get the achy mid-back with sensation into the shoulder and arm.

Very Similar Pain Pattern, Different Muscle

Pain in this area is also an indicator of problems with your kidney or gallbladder.
See your medical doctor, especially if you’ve had changes in bowel function or urination.

This pattern is in the same area but tends to be created by jerking and twisting of the trunk or excessive coughing. For more information look at this post on aching and burning in the mid-back.

This pattern has a focus of pain in the same spot and also extends up the trunk in a similar pattern but is more constant and often extends toward the front. Look at this post on aching in the mid-back that extends up and around.

Other trigger point patterns
have similar areas of referral and impaired activities.

You may want to check other posts that refer into the mid-back, back of the shoulder, arm, forearm or hand. These posts also create referrals from the torso into the arm.

In particular, this trigger point also produces burning pain in almost the same spot and This trigger point produces pain in a similar spot with pain/tension that radiates up toward the shoulder.

If this pattern has become active to the point that it is chronic, simple stretch routines will only offer short-term relief. This will help you to manage the problem but doesn’t offer the relief that you would get from bodywork. See your trigger point specialist for lasting relief.

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Tony Preston has a practice in Atlanta, Georgia, where he sees clients. He has written materials and instructed classes since the mid-90s. This includes anatomy, trigger points, cranial, and neuromuscular.

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*This site is undergoing significant changes. We are reformatting and expanding the posts to make them easier to read. The result will also be more accessible and include more patterns with better self-care. Meanwhile, there may be formatting, content presentation, and readability inconsistencies. Until we get older posts updated, please excuse our mess.