PT for midback & neck - YouLookFab Forum

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PT for midback & neck

MsMaven

Veteran

I saw my MD a couple of months before lockdown began. One issue was pain in my upper mid-back. She gave me a print out of some exercises to try and if they didn't work, I'd do physical therapy. At first the exercises helped then pain got worse, so I stopped. I was about to get a referral when Covid lockdown began. Well, finally, in June, I started the therapy.

The problem isn't my mid-back, it's my neck and shoulders. I've learned so much. I love the therapist--she's the best I've ever had. (Other conditions now improved.) The PT said the exercises I'd been given were probably too strenuous for me. We'd work on simpler ones first.

Fabbers, I hate to say this, but I'm getting older. Bad habits, old injuries, and computers have taken their toll. I have some kyphosis, some scoliosis, and some bad posture. I didn't know I had scoliosis--I blamed the fact that my right shoulder is lower than my left on always carrying my shoulder bag on the right. This is something I've noticed in many other women--for example--walking behind women in the mall you see this frequently. The PT says the kyphosis is minimal--what a relief. At first she worried that my upper back was not flexible enough to do much with, but with her help and the massage and exercises, I'm happy to report it's helping. I didn't realize how much neck pain I had until she started twisting and turning my head. Also ROM was limited, which I did notice when driving, but I haven't been driving much in the last 1 1/2 years.

I'm not quite ready to post before and after photos, but I will in the future. I've learned to be constantly aware of my posture. Chin down and back, not jutting out, shoulders relaxed and down, not hunched up. I realize that when I get anxious I hunch my shoulders and I think that makes it worse. As the PT points out, when my upper body is aligned, the lower back is better aligned. I went to therapy with the idea that she'd also help me with sciatica, which starts with the lower back. She said let's do this first--taking care of the upper will help the lower. She's right. I have much fewer problems with sciatica now. I'm really motivated to keep it up.

I'd be interested to hear from any of you that have dealt with this.

I have a really big birthday coming up this fall. I haven't quite reconciled myself to it. A whole new era for me.

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14 replies

Latest reply was from Kate

Sloper

Veteran

I'm so glad that PT is working for you!

I also do PT for a lower back issue - a combination/domino effect of bone loss, a mashed lumbar disc, and a pinched nerve. Pain radiates down the side of my left leg and sometimes the right.

Started in late 2018. Took a few months to get the right diagnosis via an MRI ordered by an orthopedic doc. An x-ray also revealed scoliosis (possibly the shoulder bag effect). Doc ordered PT, but the pain was keeping me from getting much benefit. I had a steroid injection to the area (a precision, xray guided procedure under light anesthetic). Didn't help much, but I continued with PT, which emphasized core strength. After a second injection, I felt much better and was able to get more benefit from PT.

I needed a third injection in late 2020, and have been on some medication since 2019.

During COVID, I've done my PT via video calls with my therapist.

Like you, I'm also much more aware of posture and core when sitting, walking, working in the kitchen, etc. And my hips & rear have toned up quite a bit! In addition to core strengthening, my PT concentrates on the big "lift" muscles of the lower body.

I'm fortunate to have worked with two great therapists, but I also give myself a pat on the back for doing my homework every day. It's a sacred hour to me now

I'll turn 63 later this year. I don't feel it though - I'm a very immature individual!

MsMaven

Veteran

Sloper--so glad that you have kept at it and are making progress. The core is so important as we get older, but I never thought of the upper back being part of it. I've learned so much in the last few months.

At a memorial service a few weeks ago we sat on metal folding chairs. A couple of times we were asked to stand for a prayer. I was embarrassed that I couldn't just stand up. I do have to push myself with my hands to get out of a chair, but I couldn't grab the chair until the people on both sides of me stood and I could push myself up. I asked my PT how to deal with this and she showed me some techniques to strengthen my legs and core. And it's working, slowly but surely.

I also have much better balance as well. I'm sure it's because of strengthening all my muscles, but something seems to have happened in my brain. The other day I could get out of the front seat of the car without grabbing onto the door or seat or a helping hand. It doesn't seem like a big thing, but I'm thrilled! I don't want to be a helpless old lady--not yet anyway.

rachylou

Veteran

That’s good MsMaven! I’m pretty convinced I need to start doing a wider range of gentle exercises and stretches. I have a bum knee and a pretty physical job, both are catching up with me. I have some PT exercises and am rather into Miranda Esmonde. They do help, but I need to be more regular about it. I lead an active life, but I realise I do the same things over and over. I’ve lost a lot of flexibility, esp in my left shoulder - although thanks to PT, I can raise it again(!) Makes you lopsided doing the same few things all the time. When my knee acts up, the pain starts to travel around my whole body. The other day I was weeding, spent just 15 minutes bent over… ohmigosh I had to get out the cane, because my right HIP hurt so much. And yes, I have a cane TO get out!

Sloper

Veteran

Yes MsMaven - I hear you on the standing up and balance issues too.

We've been working on those (the PT for the hips, butt and thighs really helps with standing), and my therapist is great with techniques. I do balance exercises too.

Fight Fight Fight!!!

MsMaven

Veteran

Rachy, a few months ago I seriously thought about getting a cane For hill walks and for walking on uneven ground, which we have a lot of around here. You remind me that I haven’t thought about this lately. Not only my balance, but my ankles have gotten stronger and more flexible.

I have arthritis in my knees and feet, but I’ve had fewer problems lately. Sloper, you are right: fight and fight some more. And keep doing the exercises.

Stagiaire Fash

Veteran

Wonderful to hear how PT is helping!

My 18-year-old son has scoliosis in his lower back that winds up making one leg shorter than the other. He went to PT for half a year, but I don’t think he was regular enough in doing the exercises at home; it certainly wasn’t a “sacred hour” for him. He quit sometime late last year. His basketball wasn’t meeting because of the virus; when it started up again a couple months ago, he didn’t want to go because his back hurts too much. He sometimes does the exercises, but not in the regular, consistent way that brings results—more to relieve pain at the time. It hurts him to lift heavy things, so when we travel, I use a duffel bag & he has a roller. I recently found him a bike bag with wheels. I expect/hope that sometime in his 30s or 40s he will wisen up and decide to boot the pain out by doing the exercises consistently.

I benefitted from his PT though—let me use other equipment in the room during my son’s sessions, and when I was prescribed PT for my broken foot and then for bunions, the physical therapist, who is also a personal trainer, pushed me hard (at my request) to do the kind of quad and glute work I would ordinarily do in the gym.

Angie

(website)

Fashion Stylist

I'm glad PT is helping, MsMaven. Keep going, and you will reap the reward.

I am now a firm believer in the right PT. It took me a year of the right PT - and PT exercises at home 5 to 6 times a week - to feel somewhat normal after I jolted my sciatic nerve, broke some ribs, and injured the top of my back falling down in the rain at the end of 2019. The trick is to find a competent therapist - I've had incompetent ones - and to keep on at the exercises. Slow and steady wins this race.

I look forward to celebrating your big birthday with you on YLF

Style Fan

Veteran

The right PT is so important. It sounds like you have found an amazing one. How wonderful. I have had great PTs and not-so-great ones.

MsMaven

Veteran

Yes, Mai is the best PT I’ve ever had. The others have been good, but she is outstanding.

slim cat

Veteran

I'm glad you've found great PT specialist and feeling better!
I've got my knee problems diagnosed - torn meniscus and some osteoporosis in both knees. I'm finally with PT every two weeks and regular exercises at home.
Medication and vitamins/supplements are helpful too ( doing both now ) but the strengthening of the muscles and stretching a few times a day is essential. Keep up the efforts and stay healthy!

Kate

Veteran

I had pretty severe lower back pain that started two years ago. My pain had no definite physical causes other than simple aging changes. I went through 3 PTs before I found the right one. What a godsend Sarah was!! Angie is exactly right: Slow and steady does win the race. I went 3 days a week and worked hard. It took months. And in the beginning I was pretty pathetic. But motivated. Very motivated. Along the way we worked on balance issues. I found my glutes. Who knew they were that important? I'm quite proud of my glutes now!! I did my exercises at home religiously and still do. I plan to do them the rest of my life. I never want to go back to that pain. Sarah taught me so much. Being able to move without pain and go through my day without pain constantly dragging me down is such a gift. I am beyond grateful.

Anonymous

Yay Glad it's helped!
I had severe upper back pain from hauling music equipment, and went to a chiropractor. One of my legs was shorter than the other because of it but he fixed it.
Unfortunately, I'm back to carrying- about 40 lbs of work stuff back and forth between offices :/ I'd actually prefer to do physical work (when DH is working and I can take a pay cut) rather than schlepping for the sake of shlepping.

Angie

(website)

Fashion Stylist

Kate, HIGH FIVE. I found my glutes too. I didn't know we relied on them so heavily until I was injured and had to strengthen them.

Kate

Veteran

No kidding Angie. A total revelation to me. My PT, who grew up on a cattle farm, described the then current state of my glutes—we had just met not 10 minutes before—in terms of meat, as in "y'know what packaged meat in a supermarket looks like, all thick and glossy and well muscled. Well, your glutes..." I will never ever be able to unsee the imagery!! Thanks again, Sarah, for everything.