Many of us sit hunched in front of a desk all day only to drop on the couch after a long day and sit hunched back on the couch in front of the TV for the evening. All this slouching can lead to really poor posture and back pain. Personally, I am quite aware that I have allowed my back muscles to weaken to the point where I have developed a painful knot of muscles on my right shoulder blade, located at a rib attachment.

I have visited a chiropractor who has adjusted my back and re-aligned my misplaced rib several times, but the burning, gnawing pain remains. It was so bad last week that I spent $55 for a Massage Therapy treatment with an RMT who worked on the spot for 45 minutes, breaking up the knot of muscles. During the treatment, we discussed my history and I realized that this issue had developed since I have slacked off from my regular resistance-training program.

The good news is that I can eliminate the pain and prevent it from coming back simply by getting back into my workout routine!  Strengthening and toning the muscles that support the rib attachment will prevent them from “balling up” and creating that chain reaction which leaves me in pain from the top of my neck to the lumbar region on the right side of my back.

The bad news is figuring out how to fit my routine back into my life! It seems funny to hear this from me, your lil’ fytness fanatic, but I am truly struggling to maintain and improve my fitness level! Yes, I teach my cardio class once a week, but that is not enough for me. I was getting into running each morning, but lately I have been rising just in time to bring the dog for a walk, get the kids ready and get to work; then my evenings are eaten up by kids’ soccer almost every day, and weekends have been consumed by travelling and weddings!  

I will be following a split routine, working different muscle groups each day. The following exercises will help strengthen my back and improve my posture, thereby eliminating this ANNOYING UPPER BACK PAIN – NO PILLS REQUIRED!!

1.     Assisted Wide-grip Chin-ups – there is a machine at the Y for this – I love it. This exercise targets the lats (where we usually see “underarm pudge”, usually visible in women above the bra line just behind the armpits), and the middle upper back muscles are also engaged to assist in this movement. If you don’t have a machine for this, get someone to hold your lower legs and help get your chin to the bar, then slowly lower yourself and work the negative portion of the movement.

2.     Seated Rowing - alternate between wide grip using the lat pull-down bar and close grip using the close-set handles. This is the main exercise that will focus on the muscles between and across the shoulder blades (scapulae). Be sure to squeeze the shoulder blades together at the top of the movement and slowly return to the starting position.

3.     Bent-over Rear Deltoid Lateral Raises – holding 5-10 lb dumbbells in each hand, begin bent at the waist with your upper body on a 45 degreee angle with you neck in a neutral position, looking down at the floor. Hands should be gripping the weights with the palms in; arms are straight down towards the floor. Initiate the movement from the shoulder blades, bringing them together and raising the arms in a motion that looks like a reverse bear hug. Squeeze the shoulder blades together and slowly return to starting position. Remember to inhale while lowering the weight, exhale while lifting.

I will be performing these exercises for the first month and then changing the routine up to keep my muscles challenged. I am looking forward to being pain free – and having a sleek, toned back once again!!