/out/ - Outdoors » Thread #1031596

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Anonymous Mon 05 Jun 2017 15:07:26 No.1031596 View View Reply Original Report

Quoted By: >>1031606 >>1031612 >>1034069

I took the day off from work to go hiking and have lunch in the woods today but as soon as i got out of bed i got a muscle spasm in my back. Right under my left shoulder blade.

Can't move much, laying on my side with a heat pad on. Took ibuprofen and water. Is there any trick you outists know that will allow me to get on the trail today?

Also I'm guessing the bed might be my problem. Maybe it's too soft?

Anonymous

Anonymous Mon 05 Jun 2017 15:26:11 No.1031606 Report

Quoted By: >>1031621

>>1031596
Probably not your bed but more to do with your sleeping position and daily posture.

Do you have a rounded upper back, with your neck at a forward angle as if you've spent most your time reading? If so, it can stretch out the muscles in the upper and mid back that can give you the spasms.

Aside from painkillers and some lat stretches, there's not much you can do to make the pain go away right now. However, for the future I would recommend adjusting your posture to an upright one, with your shoulders sitting back and square, and your head nice and tall. You'll get fewer injuries that way.

Anonymous

Anonymous Mon 05 Jun 2017 15:31:54 No.1031612 Report

Quoted By: >>1031638

>>1031596
Long hot shower should help.

Otherwise, stretch. Pitcher's stretches help with that. The muscles you're most likely sore in are either the erector spinatus (runs along the spine and is what controls bending and shit) or your lats (latissimus dorsi).

Anonymous

Anonymous Mon 05 Jun 2017 15:42:39 No.1031621 Report

Quoted By: >>1031627

>>1031606
What's the best way to correct posture? I've heard trying to imagine your head is attached to a string and it's pulling you towards the sky is good. It's tough to make this habbit though.

Anonymous

Anonymous Mon 05 Jun 2017 15:47:53 No.1031627 Report

Quoted By: >>1031638 >>1034067

>>1031621
The first thing I always teach is learning to retract the scapula. It sets your shoulders into the right position and helps stop you from rounding forward.

If your neck is out of line, you can use WEAK resistance bands to pull your head back in line, but they have to be weak, you don't want to fuck yourself.

Posture is mainly affected by your daily life though, if you spend most the day sitting down in an office in front of a computer screen, you'll find it harder and longer to correct posture than if you were a postman on your feet all day

>I've heard trying to imagine your head is attached to a string and it's pulling you towards the sky is good

Yep, visualisation helps. Whenever you're sitting down, think about the position of your back, neck and hips, are they all aligned? If not, correct yourself. Do the same when standing stationary. When walking, look up and forward, never at your feet.

Anonymous

View Same Google ImgOps iqdb SauceNAO 1482336138257.jpg, 1MiB, 3840x2160

Anonymous Mon 05 Jun 2017 16:07:44 No.1031638 Report

Quoted By: >>1031646

>>1031612
Long hot shower helped. I also alternated to cold water a few times. Looking up pitchers stretches now.

>>1031627
Just watched a few vids on retracting the scapula. Shrug up. Drop down. Roll them back. Good shit.

I am an a/v tech. Every day is a random combination of construction work, network config on a laptop squeezed into tiny rack rooms, crawling behind people's entertainment systems, and hauling 40lbs of tools on muh back. I'm gonna have to really pay attention now when I'm at those weird angles and postures.

Thanks for the tips anons heres some (You)s for your trouble.

Anonymous

Anonymous Mon 05 Jun 2017 16:23:35 No.1031646 Report

Quoted By:

>>1031638
Drink more water.
Get up and stretch a little more often.

Anonymous

Anonymous Thu 08 Jun 2017 19:53:48 No.1034067 Report

Quoted By:

>>1031627
Grew up with a single mother. She would tell me to look at my feet when I'm walking at least once a day, and would never let me do anything /out/ related for fear I might spontaneously die.

You're right about the daily life thing though. Trying to correct your posture by walking and sitting right is painful and pretty much impossible. To me, it feels like dieting. It's incredibly uncomfortable, and you end up with the same reinforcement patterns that fat people get when snacking to alleviate hunger, except you're slouching to feel some comfort every 10 minutes.

The only thing that worked for me was moderate to high intensity physical labor. Stuff just shy of the back injury zone, full body workout. If you practice proper lifting techniques every time you have to lift a 150 pound log and throw it into a burning pile, you will find your posture improves dramatically and the improvement grants you improved strength and energy, allowing you to do more work.

While I was straightening out, every morning my back and neck would make grinding and popping noises before loosening up. After a while, slouching felt uncomfortable. I'm nearly there now.

Anonymous

Anonymous Thu 08 Jun 2017 19:54:45 No.1034069 Report

Quoted By:

>>1031596
Chiropractor time.

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