Neck and shoulder problems

Bigger Stronger Leaner Competitive Bodybuilding
1

As I said in a recent post, I don’t post here much because any question I have is usually easily answered using a search of the forums and the magazine. But I’ve got a real problem that every so often I think I’ve got solved, only to have it pop up again and wreck my training (leaving me skinny.)

Two years ago I was coming off my longest stretch of training ever…three years straight through with unscheduled ‘breaks.’ I was having a pain in my abdomen and was given an epidural injection, which went haywire and I started to have spinal headaches which are only relieved when you lie down. It took three weeks to heal, and while I was down, I had to work (I’m an accountant, so I brought work home.) Problem was, in order to work and still be horizontal enough to keep the headaches at bay, I laid on my right side with my right hand under my ear in order to prop my head up (body flat, then head almost at a right angle to my body.) After a few weeks, my neck started to hurt, but I thought it would pass. It never really has.

My neck and shoulders, ever since, are almost CONSTANTLY sore and I have muscle tension headaches very, very often. I did not training for the first year, hoping that this would heal on it’s own. Then I decided I’d strengthen my neck and shoulders by going back to weight training. For a few weeks I’d be fine, but eventually I’d feel like my neck had ‘broken down’ and become even worse than it had without working out. So I’d quit for a month, then try it again. Same result everytime. In the meantime I’ve made sure to stay lean so that, at least, I’m not skinny-fat. I’m 5’11" and 175lbs. with about 9% bodyfat (if my plastic calipers are accurate.) Not happy with that at all.

I understand that muscular tension in the shoulders and neck, along with headaches, is ‘fairly’ common. I’ve tried heat, ice, some stretching, Don Alessi’s “The Weakest Link” article (which I thought was the solution until a few days ago,) a little bit of deep tissue massage, and of course, strength training. I’ve found no good solution, and I do not want to stop my training this time around.

Does anyone have any suggestions that I could try that may help me out? Perhaps someone else on this board has had neck/shoulder problems that they’ve overcome?

Thanks,
Dan

2

Have you tried a Chiropractor? I have upper back problems that cause my traps to stay in a constant state of tenseness. When it starts causing discomfort or headaches, I go see the chiro. I have gone from going to see him three times a week, to once every four months or so. Give one a try if you haven?t already.

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I second Burke’s idea. I had neck problems at one point in my life and a Chiropractor helped the situation greatly.

Just one cautionary note, not all Chiropractors are the same. Talk to people and find a good one!

Best of luck in your healing!

4

I did try a chiropractor when this began. I was not helped at all.

I’ve only been to ONE chiropractor and there are many in my area. I’m going to have to shop around here and try that again.

5

My neck injury was more of a sudden nature than yours which was basically shitified ergonomics. However what helped me may help you. Get a contoured foam pillow. It really really helped. I still use it. Also what is the volume and intensity for any lifts that involve your neck musculature? Which could technically be almost every lift. It may be just a case of eliminating a few exercises. Keep up the dialogue someone on here has to be of help. For your information I remember I used to read on my bed with my body proped up on my elbow…well this gave me sternum problems after a long time. Took a few years to completely heal. Damn soft tissues. :frowning:

6

cpa,
What city/area do you live in? I will ask my chiro if he knows anyone in your area. Just like with all professions…you have quacks and you have miracle workers. My chiro truly is gifted. I wish everyone had one like him.

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Iron Maiden, I’m from Pittsburgh, PA. I’d very much appreciate it if you could get your chiropracter to recommend someone to me. The chiropractor I’ve been too is called “The Newman Chiropractic Center.” The guy tried to help, so I’m not about to bad mouth, but he just didn’t give me any relief.

8

Arcaine,

I’ve not tried one of those foam contoured pillows. I should try one, no doubt about that. It’s funny but sleep time might cause me more trouble than workout time (although the workouts add to it.) Which brand do you have? Seems to be alot of these.

It does seem as though EVERY lift that I do strains the neck muscles, so it’s hard to tell which, if any one or two, can be singled out. Currently, I do a three day split with a day off in between, nothing special just kind of a 2 sets of 10 routine. Lasts about a half hour, 2 minutes rest in between sets. I do dumbell shoulder presses, contact side twists, and a few raise exercises per Don Alessi’s “The Weakest Link” article. I squat, do step ups and calf raises for my legs. I do one arm rows and chins for my back. I use an ab wheel and do Saxon Side bends for my abs. For my chest I do dips and narrow grip presses (I KNOW that bench press aggravates my situation, so I stay away from the traditional grip bench press.) And I really don’t do any arm exercises besides a few sets of curls on the day I work my back. So it’s not a complete pussy workout, but I stay away from barbell rows, barbell shoulder presses, and the bench press. I’m trying to manage a delicate balance between just being able to stay in the gym and enough to actually get something done. I’ll change my program in about three weeks (this is actually the longest period I’ve been able to stick with it - 6 weeks, which sounds like shit to people who don’t have a problem, but is a big deal right now for me.) Thing I don’t get is that, even though my shoulders and neck are a problem, I’m having no problem moving up through the weights towards the point I was before this NIGHTMARE began. It’s as if the pain doesn’t cause lack of strength. Seems odd.

I’ve heard commercials for “blue Emu.” Have no idea what the deal is with it…but I’d try a witch doctor if I thought there might be a chance that I can stay in the gym (actually, the basement of my house.) Besides neckaches/headaches, I generally feel better while I’m able to stick to a program than when I am not (which is the cause and which is the effect, I’m not quite sure.)

Thanks for the input guys. I’m not real happy being lean and skinny (let alone having daily pain/headaches.)

9

Pittsburgh?? Wow, this is your lucky day!! Sent you the information via PM. You can see MY chiro!! He is great with ART as well. He used to power lift and still competes in bench press comps.

Good luck,
Alicia

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Damn it’s late. But I’ll try a quick reply for now. I have no idea what brand. Try a few! Mine is pretty soft but it holds its shape which is important. Daily headaches must suck. I detest headaches with a passion. And by saxon side bends I’m sure you meant your obliques. Heh. Sorry I had too. :wink:

I’m thinking dips might be the culprit. But that’s a guess. I picked them mainly because they bug my shoulder neck area(I think??). One arm rows to hip or chest? Again I’m not the biomech expert here. Also are you going to failure on your sets? How is your form? I don’t think I need to say this but your head is always straight and not turned doing any lifts. I see some guys that look to the side at a mirror while working out. Heh. :wink:

It’s good that you’re having no problems increasing strength. Looks like no impingement. Which makes this all the more puzzling. How much pain do you have working out? What time of day does it hurt the most? When does it hurt the least? If it doesn’t hurt when you workout but it does in the morning I’m thinking the pillow will help. :slight_smile:

Are you still using the neck harness??? Maybe try ditching that!! Lastly what is your posture like? How much sleep do you get a night? How do you sit at work? What type of chair? Height of your monitor? I think I’m forgetting something. Anyways bedtime. With anyluck someone smarter than me will give you some good advice. Ciao. :wink:

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Oh yeah what’s with the mispelling of my name…not a big deal it’s just everyone always mispells it the same way. They add an I? Or did you see the other thread where everyone was doing that. Heheh. :slight_smile:

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brookstone or sharper image sell those contour pillows. Or you can go to asseenontv.com or whatever and buy it from there. Made by NASA ya know. They’ve proved their reliability here lately.

13

I thought my shoulders were screwed.Had pain for 6 months.Started icing them daily and they’re fine now.

14

Have you considered the mind-body connection? John Sarno has a good book. The type of pain you describe is sometimes caused by stress and unresolved anger.