Since my upper back spasms yesterday, and it not being good today either , I've been looking for some advice about exercise/movement/stretches I can do to help the tightness in my muscles...

http://www.drbookspan.com/NeckPainArticle.html

This one caught my eye. I'd welcome any views on it, especially if you have experience of trying to sort out upper back pain for yourself.

A lot of this rings true, especially after I've spent so long recently resting while sick, often with my back rounded I suspect.

Please read and comment if you can The help of you folk is always much appreciated...

Bram.

Sorry I'm no help here, only wish I knew 'cause I'm wishing you some relief,
You've been through so much & you're a good little fighter!

Hey Bram! Hope you are getting some relief! I just glanced through that link you posted. What I did read does make perfect sense and looks like some of those exercises/stretches would be well worth a try. I have narrowing in the left side of my cervical spine and have a pinched nerve in my neck. It does get so irritated because I do that forward head thing. I tried a chiropractor for that and to see if it would help my headaches. The chiropractor ended up really hurting my neck more. He didn't have me positioned correctly when he adjusted me...instant pain shot from my neck all the way along the back and top of my head to my eye...then, migraine!

It may help you to try some, just proceed with caution until you get your MRI results.

Take it easy!
Nanc

Our thoracic outlet syndrome (TOS) forum has lots of info & posts on upperback, neck & posture help.

The fwd head/fwd shoulders posture is a troublesome issue for many w/TOS.

Bram when I have some time later today I will post some stretches that are more gentle. I have TOS, but I have CRPS as a result of complications from TOS surgery, what a huge mistake on my part to have such a disgusting surgery and surgeons shouldn't be aloud to do it. So its double whammy horrific pain.

If you feel upper body posture is part of the problem, here are some simple things I use -
http://neurotalk.psychcentral.com/album.php?albumid=422

This site has a lot of info on how sticky fascia can affect us and cause pain -
http://www.selfcare4rsi.com/fascia.html


You might also have trigger points - something you can treat with a tennis ball or similar size ball on the floor or against the wall -
http://neurotalk.psychcentral.com/thread125577.html

I thought it looked very comprehensive. Have you tried any yet? Any working? Gosh... so sorry you're wrestling with this hon. ugh!

Thanks so much for the replies, especially the links and advice....really useful

I've been trying to be aware of my posture as much as I can, done a few of the stretches, and I must say it was very good for my upper back issue. I'm going to try and keep it going, and also do what I can to gently encourage my supporting core muscles. Tricky mind lol, so much conflicting advice about what's good and what can make things worse.

Still no word on my MRI results, hope my GP gets their backside in gear lol. As soon as I have some kind of conclusion, I'll contact the physio and make an appointment to gt some structured advice and exercises.

My biggest problem right now is that sitting upright, even correctly, I something I can't do for too long....ditto standing. But I'm having trouble findding some clear advice on how to relax on the bed without making things ache. Particularly my neck....if I lie flat for a bit of comfort and relaxation, I have to prop my head up a bit to watch TV or read, and my neck then aches. Lol, between the devil and the deep blue sea!!! I'm walking round more though and doing more. Got to be good.

Take care of yourselves guys.

Bram.

I'm determined to do something to relieve this thoracic pain so I'm going to give them a go starting tomorrow. I'm looking forward to doing something different and am hopeful of good results. Like you Bram I think my recent decrease in activity has increased a rounding of my posture. I'm well aware that when I'm in pain my shoulders end up around my ears and when I walk I keep reminding myself to hold my head high and walk with confidence. Every little bit must help. I like the idea of the tennis ball against the wall as well, I think that's Vrae idea. Maybe a bit of physical stretching movement etc will this jolly headache. It's excruciating and I'm so worried a seizure is around the corner. Gerry, I discussed Valium with my GP and have stopped Xanax and am taking Valium instead. I was prescribed it last year but it made me so very tired. So too bad, if I'm tired I'm tired. On Friday for the first time ever, I went to bed to lie down between 1 and 3 as I was cooking dinner for mum that night. I don't normally go to bed and get back up,again, if I take to my bed in the day it's because I'm knocked out. Anyhow, thanks for the exercise link. Will let you all know how I go.