There is a constant pinch halfway up my back (a few inches below my left shoulderblade) which I attribute to hours of band practice with a sousaphone on. I always stretch and warm up every day before I ever put it on. I don’t doubt that the first thing that falters when marching for so long is my posture and I suppose that contributes to my back problem. What else can I do to help ease the pain in my back, and prevent this from happening in the future?
There’s a back pain booklet I got from an orthopedic doctor I knew.
I also did an exercise that strengthened the muscles that support the back.
Lie on your back. It helps to put your arms out to the side.
place your feet together.
lift your feet slowly a few inches… maybe 6" off the ground.
spread your feet apart slowly, then bring them back together.
lower your feet slowly to the floor.
Start by doing about 5 of these… Increase slowly the number of these that you do. You’ll feel it really a lot in your stomach.
It strengthens the muscles that hold the back and it helps with your stomach as well.
September 30th, 2009 at 7:26 pm
One really important thing you can do is to make sure your shoulder muscles are not held up next to your ears. This makes a huge difference. You can also take a tennis ball and put it on your back or shoulder, put pressure on it between your body and the wall and roll your body back and forth over the ball. Warm water helps, massages with a really good massage therapist, not just any massage helps. Do this monthly. Some lotions are made to help with lots of muscle pain. You can also get pain killers from your doctor if it gets really bad.
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September 30th, 2009 at 7:52 pm
Yoga is great to build up and strengthen muscles in the back around the spine. Helped me tremendously. You might also want to consider some kind of brace support to help you maintain posture while practicing.
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September 30th, 2009 at 8:21 pm
There’s a back pain booklet I got from an orthopedic doctor I knew.
I also did an exercise that strengthened the muscles that support the back.
Lie on your back. It helps to put your arms out to the side.
place your feet together.
lift your feet slowly a few inches… maybe 6" off the ground.
spread your feet apart slowly, then bring them back together.
lower your feet slowly to the floor.
Start by doing about 5 of these… Increase slowly the number of these that you do. You’ll feel it really a lot in your stomach.
It strengthens the muscles that hold the back and it helps with your stomach as well.
References :
September 30th, 2009 at 9:05 pm
I personally think stretches work very well. Yoga for instance.
References :